Philly Hott Radio Presents: The Romans 12:2 Experience Radio Show
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Saturday, September 26th, I was a guest on the Romans 12:2 radio show. Watch the replay!
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Dr. Holly Sawyer Sincerely Syreeta, WURD Radio
I was a guest on WURD's Happy Hour, a talk radio show hosted by Sincerely Syreeta that provides listeners with the soundtrack for life, compelling conversation for thought, and information for an improved livelihood. Happy Hour on WURD ultimately offers an empowering, fresh and innovative platform for millennial's and the broader community to connect.
I shared with listeners and viewers how it became a thing back in 1986 when the Chicago Tribune coined the term to describe how the nation used "retail therapy" to nurse themselves mentally. Today, at least 65% of women use retail therapy to buy clothes, whereas men at 40% buy food. Retail Therapy is the act of shopping in order to feel happier or improve your mood (depression, stress, anxiety, etc.). Anxiety is usually the most common reason people use retail therapy. Please note, retail therapy is a short-term comfort as purchases are considered a "comfort" buy.
However, retail therapy can turn into an addiction or compulsive buying disorder. If you find yourself doing any of the following, consider seeing a therapist:
Here are some ways to make sure you can use retail therapy in moderation.
I shared with listeners and viewers how it became a thing back in 1986 when the Chicago Tribune coined the term to describe how the nation used "retail therapy" to nurse themselves mentally. Today, at least 65% of women use retail therapy to buy clothes, whereas men at 40% buy food. Retail Therapy is the act of shopping in order to feel happier or improve your mood (depression, stress, anxiety, etc.). Anxiety is usually the most common reason people use retail therapy. Please note, retail therapy is a short-term comfort as purchases are considered a "comfort" buy.
However, retail therapy can turn into an addiction or compulsive buying disorder. If you find yourself doing any of the following, consider seeing a therapist:
- You avoid your credit card or bank statements.
- You are lying and/or hiding purchases
- You are missing work, school or other obligations.
- You are feeling shame, guilt or irritable.
Here are some ways to make sure you can use retail therapy in moderation.
- Stick to your budget
- Shop for things you actually need
- Window shop
- Put your item(s) on hold/lay-a-way
- De-clutter and rediscover forgotten items you already have with tags on them
- Spend less
- 2-Day rule (give yourself 2 days before you make a purchase)
- Remove or minimize the amount of spending apps encouraging you to spend
- Call a friend to hold you accountable
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If you missed me Wednesday, September 9th at Noon where I shared discussed ways to embrace yourself through criticism from a lens of self-love and understanding, you can watch the presentation below!
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Understanding Microaggressions: How to Be Culturally Supportive of Your Employees
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How does an employer handle today’s cultural environment to ensure positive diversity and productivity?
Watch this timely webinar on microaggressions in the workplace and how to avoid them. As an employer, you will learn how to handle today’s cultural environment to ensure positive diversity and productivity. I share the psychological impacts of Microaggressions, how they show up in the workplace, best ways to eliminate them and how to be culturally supportive of employees. I also shared ways to create a more inclusive workplace environment and steps to take to ensure diversity for a sound business.
Watch this timely webinar on microaggressions in the workplace and how to avoid them. As an employer, you will learn how to handle today’s cultural environment to ensure positive diversity and productivity. I share the psychological impacts of Microaggressions, how they show up in the workplace, best ways to eliminate them and how to be culturally supportive of employees. I also shared ways to create a more inclusive workplace environment and steps to take to ensure diversity for a sound business.
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Throughout the month of July, Adonica Shaw, Podcast Host of "I Surrender," is featuring a special series of interviews for minority mental health awareness month to raise awareness about issues that impact minority communities.
I recently spoke with Adonica about How to Manage Racial Microaggressions in the Workplace. |
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Wednesday, July 1st at Noon me and my colleagues shared our stories and experiences with racism. We discussed our different stories.
We shared our black experiences in a safe space. We answered questions from the audience and provided suggestions going forward in the face of ongoing racial injustice with the hope for long-term change to create a better future. If you missed it, click on the replay below! |
Awesome Women in Philly: Launching an Online Therapy Practice
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Dr. Holly has launched an online group practice, The Therapy Loft Collective and is currently hiring for Pennsylvania Licensed Therapists who are looking to practice therapy online. Anyone interested in applying must be licensed, have a Masters degree with 2 or more years of clinical experience. Resumes can be sent to careers@thetherapyloftcollective.com
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Strong Witness is a platform founded by LaToya Smith, LPC. Strong Witness is a platform designed to give people a safe space to share their stories, any stories of triumph, victory, pain, joy, gratitude, shame, love or defeat.
Thursday's episode (May 21st) featured Frank Minikon, Kimberly Turner and yours truly! The theme was "under pressure" and "redirection" as Frank discussed his "why" for moving across the country, Kimberly shared her experience with having 4 miscarriages and I dove into the weight of being told "no" in many attempts in trying to climb the latter in the 9 to 5 world while dealing with imposter syndrome once "arriving." Follow Strong Witness on Facebook for live stories every Thursday! |
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On Thursday, May 7th, I was featured at the Science Center, Venture Cafe to share ways to target self-care specifically to your needs and how to access for burnout.
Entrepreneurs wear a lot of different hats. This can result in burnout and negatively impact your relationships, business, physical, emotional, spiritual, social and mental health. Watch below! |
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On Tuesday, April 21st, I was part of a discussion for singles in the in quarantine to help them transform and renew their mind! Leave feeling encouraged, equipped and empowered. Click below to watch the replay and download the FREE resource guide! |
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On Thursday, April 16th, I was featured at the Science Center, Venture Cafe to share 9 ways to cope with COVID-19.
COVID-19 is an overwhelming experience that many of us are having a hard time adjusting to, properly processing on our own and coping day to day with these presenting challenges. Click below to watch! |
The Resiliency Of Mompreneurs
Building a business already comes with its challenges. It takes an infinite mindset, in other words, there's no overnight to success and you're in it for the long haul. And those who venture into the game, know that the road is hard. It takes dedication and requires patience. It takes being knocked down and getting back up again. It takes a level of vulnerability to trust and to ask for help. It requires a kind of energy that will test your limits.
How to Practice Self-Care During COVID-19 as a Black, Female Professional
Right now, you may be experiencing some anxiety, depression, or a mix of both. And, if you are working more than ever due to the COVID-19 pandemic, you may be experiencing some level of burnout because you are on the front lines serving as a doctor, nurse, doula, midwife, cashier, stock clerk, mail carrier, factory worker, pharmacist, etc. Your services are needed more than ever.
How Much News Is Too Much News These Days? Here's how to stay informed without becoming overwhelmed
If you regularly watch, listen to or read the news, you’re being inundated by the coronavirus (COVID-19) crisis right now. But even before the pandemic dominated the media, there was always plenty of anxiety-inducing content — crime, political division, terrorism —-to watch on 24-hour cable news channels. Of course, it’s important to stay up to date on the news, especially important findings related to COVID-19 and how to keep ourselves and our communities safe. But mental health experts say watching too much bad news can take a toll on your psyche.
How to Use Doxy.me: 10 Tips for Better Telemedicine Sessions
I have been using Doxy.me, for several years to deliver teletherapy to my clients! Many people are not aware of how it works so it may seem overwhelming for the first time. If you're thinking about teletherapy with a therapist that uses Doxy.me, please read some tips on ways I recommend how to get the best user experience. I'm currently providing teletherapy for anyone living in Pennsylvania, Florida and New Jersey. Schedule today!
Rites of Passage
Sister Viera, Imhotep Charter, teaching 9th graders about self-care
"A child’s mental health is just as important as their physical health and deserves the same quality of support” (Kate Middleton). In Philadelphia, mental health classes are not mandatory to take and they rarely exist. Unfortunately, there are so many children in public and charter Philadelphia schools who need to have this kind of class. Fortunately for some Philadelphia students, Imhotep Institute Charter High School is a school that provides their students with a much similar class called a Rites of Passage.
Imhotep Institute Charter High School is a cultural African centered school. The school is predominantly black, or African American high school. The environment at the school is amazing and changes for the better each and every year. As far as Imhotep goes, they go out their way to help their students. They have 2 counselors (one male and one female) and a social worker who are always on campus during school hours. Everyone is completely accessible. Other than seeking the counselors or social worker, we are provided with a safe space in our rites of passage class.
Rites of Passage is a ceremony or event marking an important stage in someone's life, especially birth, puberty, marriage, and death. Rites of Passage is mainly practiced in Africa. Imhotep has transformed this tradition into a class with ceremonies that are celebrated among completion each year. This class and completion of all 3 ceremonies are a requirement at Imhotep. Ideally, everything is all cultural.
Rites of passage classes at Imhotep are separated by male and female. Females are given a female teacher and the males are given a male teacher. The female Rites of passage class main purpose is to help our young woman identify who they truly are. One exercise that the instructor always does is “Circle Time”. This is the moment for our young woman to get a circle and open up about whatever we feel comfortable discussing and then we all comfort and help one another by giving advice. These are not mental health sessions but they definitely feel like one. Every time we form that circle and we are able to freely speak one whatever and this makes things feel so good for us all. The weights are definitely being lifted from our shoulders and it makes the school feel like a place of comfort.
The connection between mental health and rites of passage is very important to understand. Especially for African American children, who endure so much trauma and experiences that have a powerful effect on our mental health and abilities. I truly believe there should be mandatory mental health classes in schools. This is how we can tackle the mental health crisis within the youth. This is a step worth taking. The moment we fight for this is the moment mental health won't be a critical issue for our future. We can make this happen.
“Birds sing not because they have answers but because they have songs.” — African proverb
Amirra Jenkins is a senior at Imhotep Charter High School and Intern at Life First Therapy, LLC.
Imhotep Institute Charter High School is a cultural African centered school. The school is predominantly black, or African American high school. The environment at the school is amazing and changes for the better each and every year. As far as Imhotep goes, they go out their way to help their students. They have 2 counselors (one male and one female) and a social worker who are always on campus during school hours. Everyone is completely accessible. Other than seeking the counselors or social worker, we are provided with a safe space in our rites of passage class.
Rites of Passage is a ceremony or event marking an important stage in someone's life, especially birth, puberty, marriage, and death. Rites of Passage is mainly practiced in Africa. Imhotep has transformed this tradition into a class with ceremonies that are celebrated among completion each year. This class and completion of all 3 ceremonies are a requirement at Imhotep. Ideally, everything is all cultural.
Rites of passage classes at Imhotep are separated by male and female. Females are given a female teacher and the males are given a male teacher. The female Rites of passage class main purpose is to help our young woman identify who they truly are. One exercise that the instructor always does is “Circle Time”. This is the moment for our young woman to get a circle and open up about whatever we feel comfortable discussing and then we all comfort and help one another by giving advice. These are not mental health sessions but they definitely feel like one. Every time we form that circle and we are able to freely speak one whatever and this makes things feel so good for us all. The weights are definitely being lifted from our shoulders and it makes the school feel like a place of comfort.
The connection between mental health and rites of passage is very important to understand. Especially for African American children, who endure so much trauma and experiences that have a powerful effect on our mental health and abilities. I truly believe there should be mandatory mental health classes in schools. This is how we can tackle the mental health crisis within the youth. This is a step worth taking. The moment we fight for this is the moment mental health won't be a critical issue for our future. We can make this happen.
“Birds sing not because they have answers but because they have songs.” — African proverb
Amirra Jenkins is a senior at Imhotep Charter High School and Intern at Life First Therapy, LLC.
Coronavirus anxiety is all around. ‘Don’t oversaturate yourself,' Philly experts advise.
As coronavirus cases increase around the country, the idea of a Philadelphia outbreak is causing anxiety for many, therapists and psychologists say. Studies on the mental health effects of quarantine found that people often experience post-traumatic stress symptoms, confusion, and anger. Potential stressors include fears of infection, boredom, inadequate supplies, lack of information, and financial loss.
4 Common Stressors That Hide In Plain Sight
If you're like most folks, you can probably pinpoint the most prominent stressors in your life. This likely involves some combination of work, finances and family—just to name a few. There's also the generous sprinkling of daily stressors, like traffic jams or losing your keys. Click below to learn more!
If You're Journaling to Manage Your Anxiety or Depression, These Therapists' Tips Could Help
If you're interested in journaling to help with your anxiety or depression, click below on how to get started. Please keep in mind that journaling is not meant to replace any treatments you are currently partaking in, and is instead an additional way to potentially help improve your mental health. If you are feeling anxious or depressed and need help finding help or resources, the Anxiety and Depression Association of America (1-240-485-1001) and the National Alliance on Mental Illness (1-800-950-6264) have resources available.
Welcome Amirra Jenkins, Life First Therapy's First Intern
Life First Therapy gives a warm welcome to its first intern, Amirra Jenkins!
Amirra is a senior at Imhotep Institute Charter High School. She loves turtles and soft batches of chocolate chip cookies. Her favorite subject in school is English. Toni Morrison is her favorite author. Her favorite book by Toni Morrison is The Bluest Eye! Her favorite movies are Scary Movie 2, Shrek 2, and Finding Nemo.
After high school, Amirra will be attending Howard University where she will study Human Development and then pursue her masters and PhD in Social Work. Her future career goal is to become a Social Worker that specializes in mental health because of her own personal experiences and the stigma on mental health in the Black community where she hopes to get rid of the stigma and help bring more awareness!
Amirra is a senior at Imhotep Institute Charter High School. She loves turtles and soft batches of chocolate chip cookies. Her favorite subject in school is English. Toni Morrison is her favorite author. Her favorite book by Toni Morrison is The Bluest Eye! Her favorite movies are Scary Movie 2, Shrek 2, and Finding Nemo.
After high school, Amirra will be attending Howard University where she will study Human Development and then pursue her masters and PhD in Social Work. Her future career goal is to become a Social Worker that specializes in mental health because of her own personal experiences and the stigma on mental health in the Black community where she hopes to get rid of the stigma and help bring more awareness!
9 Ways To Help A Friend Going Through A Crisis
Here are 9 ways to help a friend going through a crisis. I was featured on the 7th tip.
The Benefits of Yoga for Addiction Recovery By Chris Hassan
Sometimes, external pressures and major life events can drive a person to seek destructive coping mechanisms, which could increase the risk of developing a mental illness. Both substance abuse and anxiety can have serious consequences for the body, but you might be surprised to know that yoga can be an effective tool in recovery.
Substance abuse attacks neurotransmitters in the brain. While a drug habit may start out as a race for dopamine, continued use through injection, inhalation or ingestion can cause dependence and even cycles of depression. Nervousness and tension from an encounter with addictive substances can have detrimental effects on the neck, shoulders and other muscles, as well as increase your risk of insomnia and other illnesses. The consequences can still affect the body even if a person achieves sobriety. Addiction recovery is a complicated journey but practicing yoga can assist with the process.
Along with a series of health benefits, yoga has been found to ease anxiety by decreasing cortisol levels, the primary stress hormone. By listening to the body through calculated stretching, you can also achieve higher impulse control. Yoga’s success relies on developing an elevated sense of mindfulness. Focusing on breathing helps identify the areas that hold the most tension. The philosophy of yoga revolves around calming the mind and balancing the nervous system, which can serve as a catalyst for mental and physical healing.
By using yoga as a supplemental therapy to traditional treatments, physical sensations are reintroduced to the body and natural stress responses are rewired. Practicing yoga can emphasize healthy coping skills and tolerance for discomfort, replacing self-medication through drugs and alcohol.
Learn more about the benefits of yoga for addiction recovery with the accompanying infographic yoga-addiction-recovery.pdf.
Chris Hassan is President and CEO of Symetria Health® — the country’s first comprehensive evidence-based opioid addiction treatment program, designed to deliver data-validated outcomes that outperform other treatments currently available. He has over 25 years of experience in the field of addiction treatment, is active on several national panels and corporate boards, while also serving as a Huffington Post contributor.
Substance abuse attacks neurotransmitters in the brain. While a drug habit may start out as a race for dopamine, continued use through injection, inhalation or ingestion can cause dependence and even cycles of depression. Nervousness and tension from an encounter with addictive substances can have detrimental effects on the neck, shoulders and other muscles, as well as increase your risk of insomnia and other illnesses. The consequences can still affect the body even if a person achieves sobriety. Addiction recovery is a complicated journey but practicing yoga can assist with the process.
Along with a series of health benefits, yoga has been found to ease anxiety by decreasing cortisol levels, the primary stress hormone. By listening to the body through calculated stretching, you can also achieve higher impulse control. Yoga’s success relies on developing an elevated sense of mindfulness. Focusing on breathing helps identify the areas that hold the most tension. The philosophy of yoga revolves around calming the mind and balancing the nervous system, which can serve as a catalyst for mental and physical healing.
By using yoga as a supplemental therapy to traditional treatments, physical sensations are reintroduced to the body and natural stress responses are rewired. Practicing yoga can emphasize healthy coping skills and tolerance for discomfort, replacing self-medication through drugs and alcohol.
Learn more about the benefits of yoga for addiction recovery with the accompanying infographic yoga-addiction-recovery.pdf.
Chris Hassan is President and CEO of Symetria Health® — the country’s first comprehensive evidence-based opioid addiction treatment program, designed to deliver data-validated outcomes that outperform other treatments currently available. He has over 25 years of experience in the field of addiction treatment, is active on several national panels and corporate boards, while also serving as a Huffington Post contributor.
Black Teens who Experience Daily Racial Discrimination Show Depressive Symptoms
Black teens experience several forms of racial discrimination every day, which leads to increased short-term depressive symptoms, according to a study by researchers at Rutgers University.
31 Days of Healthy Relationship Tips: Day 13 with Dr Holly Sawyer (Aired 12/13/19)
On this feature hosted by Sharon J. Lawrence, LCSW - C, I discuss healthy relationships. I share tips and techniques for those that find themselves riddled in guilt and involved in strained relationships with a desire to have a relationship even when it is dismissive towards themselves. I talk more about what one can do to help make this difficult shift happen. Grieving old parts of yourself that you are outgrowing is natural.
Although therapy is dope, it is a process and it takes work to heal. The real work happens between sessions. I encourage you to do your work.
Although therapy is dope, it is a process and it takes work to heal. The real work happens between sessions. I encourage you to do your work.
The need for cultural competency in therapy is so critical when working with African American clients. Having a therapist of color who understand your culture, oppression, issues that relate to your struggles is key to helping you gain the necessary life skills for success! Best thing is most therapists of color are the therapist they needed when they needed a therapist so they know exactly where you’re coming from!
I had the pleasure of being on Annie Schuessler's podcast, Rebel Therapist! Being a Rebel Therapist and working with Annie has been life changing. Take a listen as we kick the breeze on "writing your book."
Women and Guns
How do you feel about women owning guns? Are you a woman who owns a gun? Are guns just for men?
Microaggressions in the Workplace
Melanin and Mental Health are two dope therapists and hosts of the Between Sessions Podcast. It is a live streaming discussion to social media to increase awareness about mental health. As their special guest, I had the opportunity to discuss microaggressions in the workplace.
How to Have a Voice
Shrinks on Third podcast episode titled How to Have a Voice discusses Life First Therapy and the work Dr. Holly does around micro-aggressions towards professional black women.
An Interview with an Addiction Counselor: Dr. Holly Sawyer
8 Addiction Experts on Why Transitioning to a Sober Living Home is Beneficial
The Role of Art and Music Therapy in Addiction 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.
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.