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6 Ways to Help Prevent Addiction

When we prevent addiction, we give our kids a chance.

The Center for Disease Control states, “Drug overdose deaths continue to increase in the United States. From 1999 to 2017, more than 702,000 people have died from a drug overdose. In 2017, more than 70,000 people died from drug overdoses, making it a leading cause of injury-related death in the United States. Of those deaths, almost 68% involved a prescription or illicit opioid.”

That is a devastating statistic.

Now that it is 2020, we have lost close to one million people due to an overdose since 1999.

The beginning of a new year is an excellent time to talk about prevention. We need to help our children avoid being a statistic.

Rather than having to pull your child from the depths of addiction, a safer route would be to prevent dependence before it happens.

People ask if substance use can be prevented. The answer is yes.

According to the Center on Addiction, “Substance use prevention starts in the home. Years of research – including studies performed by our Center – show that parents are the biggest influence on their kid’s decision to use nicotine, alcohol, and other drugs. But families do not have to act alone. Prevention must continue in schools with age-appropriate programming through a child’s academic career and in the pediatrician’s office through health education and screening.”

You can prevent your son or daughter from going down the road to addiction. Here are six ways to help:

Prevention starts at home

You, as a parent, are the most significant influencer on your child’s decision to smoke, drink, or use other drugs. Having excellent communication skills is helpful, like the ones laid out by the Community Reinforcement and Family Training Approach.

Know who your child’s friends are. Notice any recent changes in behavior or school problems. They can be clues that your child is experimenting with drugs or alcohol. Being proactive and not assuming that this is a rite of passage will decrease the likelihood that your child’s life will be derailed

In your child’s school

There is no question in my mind that more information needs to be provided about the dangers of drug use during the middle and high school years. Many students receive minimal instruction during their health classes. These classes may occur only once during their entire high school career.

There are ongoing efforts to develop research-based school programs for preventing youth substance use. Yet due to stigma or wanting to create the appearance of a safe school district, many are reluctant to include much-needed drug education. Some states have started down this road by providing more thorough training.

Mandating drug-eduction every year at the state level is the least we can do to help students stay on track and to help parents stay informed.

At the doctor

So much more is needed from our medical community at large to help prevent substance use. First and foremost, medical professionals need more training in medical school about addiction and how to treat it. We also need to work on the stigma around addiction. Not only is addiction stigmatized in the community at large, but there is also a stigma against drug use among some medical professionals as well.

The first step is screening all adolescents for nicotine, alcohol, and other drugs. If the medical community offered effective interventions for those students at risk, that would be a helpful first step. Interventions are rare. Some doctors do not provide screenings. Others do not know how to intervene with at-risk students.

What can you do? See if your child can be screened by your current doctor.  Otherwise, find an addiction medicine doctor.

Talk to your children often about drug use

No matter how well your child is doing, talk to them regularly about the dangers of drug or alcohol use. You could bring it up informally, or you can let them know that you want to have a serious discussion about an important topic. Think about what will work best for your family. Don’t lecture your child, stay calm, and ask open-ended questions, so your child doesn’t feel defensive or tune you out. Some ways to do this are:

  1. Separate fact from your opinion.
  2. Talk about facts as facts and opinions as opinions.
  3. Ask for your child’s opinion and listen to what they have to say without judgment.

Some parents feel that if they bring up the topic, their child will shut them out, or they will put ideas into their child’s head. However, research shows that the more information and clarity your child has about your rules on drug use, the better. Stay tuned in to how your child is feeling and any challenges that they are facing.

Another option is to brainstorm ideas on how they can refuse if they are offered drugs or alcohol at school or a party. Encourage your child to get involved in activities they enjoy so they are not tempted by peer pressure to try alcohol and drugs.

Set clear boundaries

Being clear on your boundaries and expectations is another helpful tool for preventing substance use. As a family, you could set a no-use rule that everyone agrees to follow about alcohol and other drugs. The no-use rule could include:

  1. No use of alcohol or drugs before the legal age
  2. No use or possession of illegal drugs

You could also add a boundary about smoking. Be sure to let your child know the consequences of breaking the no-use rule. The consequences have to be immediate, reasonable, and important to your child. Most importantly, you have to follow through on them.

Also, positive reinforcement for abiding by the rule is as important. Notice what your child is doing well and acknowledge it either with words or small rewards.

Use positive communication

Whether your child is at risk for drug or alcohol use or not, using positive communication improves your relationship. It increases the chances that your child will listen to you. It is easy to get emotional and to try and discipline your way out of drug or alcohol use. That approach rarely works.

Being understanding, compassionate, and open to listening to your child will give you a better chance of getting to the root of the problem. Your child does want your love and support, whether they acknowledge it or not. The more you can work on the issue as a team, the better.

Unfortunately, our society openly promotes alcohol use and more subtly encourages drug use. Here are some examples of why it’s easy for any child to turn to substance use:

  • Kids may know using alcohol or other drugs causes problems, even death. But they don’t think it will happen to them.
  • They know they are not supposed to use drugs or alcohol, but that makes them want to do it more.
  • Their friends may be using alcohol or other drugs, and they feel pressured to use.
  • They hear of athletes and other people they admire using substances.
  • TV and pop music often make drinking and drugs look attractive.
  • Kids think drugs will make them feel good and fit in.

Help your child see through these traps. Communicate often. Get to know your child’s friends, and involve yourself in your child’s life. When you do, your son or daughter will be more likely to stay out of trouble.

A Message to Parents

Also, here is an interesting video by Dr. Nora Volkow on the dangers of early vaping for adolescents and how it changes the brain:

You don’t have to be an expert on drugs to talk to your child. You can help prevent their substance use by learning the basics, staying informed, and being proactive.

Your child deserves a healthy, meaningful life. Drug or alcohol misuse can sabotage that. Remind your child that alcohol and other drug use can lead to long-term problems or even death.

Your child needs you. Let’s all help prevent addiction and make sure our kids stay safe!

 

regain your hope



By: Cathy Taughinbaugh
Title: 6 Ways to Help Prevent Addiction
Sourced From: cathytaughinbaugh.com/6-ways-to-help-prevent-addiction/
Published Date: Sat, 04 Jan 2020 20:30:37 +0000

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20 Ways to Feel Better When You Are Overwhelmed

 “When you do nothing, you feel overwhelmed and powerless. But when you get involved, you feel the sense of hope and accomplishment that comes from knowing you are working to make things better.” ~ Unknown

Do you feel overwhelmed?

Sometimes we all take on more than we can chew, as they say.

I have felt overwhelmed at different times in my life. When things get out of control, it can be exhausting.

We have all felt stress and scattered from time to time. As much as we want our lives to be perfect, there are always ups and downs. That’s the best part of time moving on. Everything is temporary, whether it’s the good times or the times when we feel overwhelmed.

You cannot control everything that happens in life. You can only control how you respond to it all. Your response is your greatest power.

Remember, life will be good again. With time and attention, you can get your life back on track.

If you are feeling overwhelmed, don’t give up. Here are 20 ways to change your thinking, feelings, and actions. These tips have worked for me. They may help you start feeling better as well.

1. Regain your balance.

When we take on too much or trouble strikes, we often focus our constant attention on the issue and neglect other parts of our lives. When we spend too much time focused on one area of our life, things get off-balance. Do whatever it takes to stop worrying and feeling stressed. Take a break if life begins to feel overwhelming. Focus on what you can do to get yourself back on track.

2. Accept what is.

Acceptance is the beginning of healing. It is helpful to learn to accept whatever comes your way, no matter how painful. It can be challenging. Yet when you are clear about what you are facing, you will be better equipped to deal with it head-on. Sometimes it is easier to look the other way, especially when you don’t have the skills to solve the problem. You can, however, allow yourself to acknowledge and express your feelings. You will find a way through. As I mentioned earlier, you cannot control everything in your life, no matter how hard you try.

3. Let go of shame.

I’ve had times in my life when I felt guilt and shame. I felt responsible for what went wrong, whether it involved myself or others. Yet, when you take a moment to look around, you’ll see that many people are in the same situation. Others have had the same struggles. You are not a bad person because things are turbulent in your life. We all make mistakes. Let go of that burden. Your load will feel a lot lighter. It is a must. Learn and keep going, with your head held HIGH!

4. Find joy every day.

Instead of feeling overwhelmed, do something fun today! Get outside and get physical. Watch a funny movie or restart an old hobby that you once loved to do. Head out for a walk on the beach or take a hike in the mountains. You will realize the power of nature and how we are all interconnected. Getting out in nature helps my mind become more centered and clear. Enjoy yourself. Do things that will make you happy. Make time each day to do something you love, even if it is only for a few minutes.

5. Stay resilient.

Remind yourself that you can bounce back. The faster you recover from tough times, the quicker you’ll get to where you want to be in life. When you practice self-care regularly, you will have the strength to bounce back. Your resilience is crucial when it comes to dealing with substance use. Keep your mind, body, and spirit healthy so that you can be present to benefit yourself and the ones you love. Change takes time, and there will be some setbacks. Be prepared to deal with those as they come. Be ready by staying resilient so you can bounce back more quickly.

overwhelmed

6. Take a moment and breathe.

Even if it’s just for a moment, listen to your breathing to take a break from the constant mind chatter. Need more relief?  Sit quietly for 15-20 minutes. You will begin to come to a place of calm. Meditation is a fantastic tool to connect with your inner self. It is a way to find some quiet moments each day to renew and allow your mind to rest. You won’t worry as much or feel so overwhelmed when you give your brain a break. It can bring such peace to your life.

7. Have gratitude.

When you write in a gratitude journal each day, even just listing a few items, studies show that it helps you feel less overwhelmed. Practice gratitude, even during times of pain and discouragement. You will begin to see options and possibilities around you. You will feel happier when you are grateful for what you have in your life. Train your mind to look for the positive and notice the shift that evolves. You will be less likely to get caught up in the negative cycle of what might be going on around you. You will no longer allow yourself to be the one who suffers.

8. Take baby steps forward.

Your next step forward in a positive direction does not have to be a big one. According to Jennifer Kromberg PsyD, in her article 6 Steps for Personal Change, “Slow and gradual modification, rather than huge abrupt change, gives you the opportunity to take things one step at a time, which can be more productive and more likely to result in permanent change.” One small step at a time is all you need to make steady headway forward. Reward yourself for your progress, however small.

9. Have patience

Change takes time. If you are waiting for your child to be ready to work on their recovery, it can be a frustrating experience and cause you to lose your patience. With any change, there are stops and starts, relapses, and slips. It is hard to watch. Yet if you remind yourself to have patience, stay positive, and hopeful, things can turn around. Patience is a sign of strength and shows you have faith in your child’s ability. Use your quiet time to practice. Know that change can happen even if it isn’t on your timetable.

10. Stay Peaceful

The more you stay calm, the easier it will be to handle the situation before you. A calm inside leads to more helpful steps forward on the outside. You can help yourself stay peaceful by remembering to breathe, not to overreact, and to keep your emotions in check. Meditation, journaling, and regular exercise are all ways to help you feel less overwhelmed when things are chaotic. Research shows that the more you keep your emotions in check, the better able you will be to handle your child’s substance use issues.

 

overwhelmed

11. Reach out for help.

A coach, counselor, peer group, or friend can help you discover what is keeping you stuck which will help you reach your goals faster. Coaching can help you move through mental roadblocks so that your life can be great again. Another considerable benefit is accountability, as well as encouragement and discipline. Getting support will help you achieve success in whatever area you wish. Don’t try and go through it alone when you are feeling overwhelmed. You don’t have to look too far to find someone who can help you.

12. Remember that it will be okay.

Things pass, and sooner or later, they work themselves out. Looking back, you may remember this time as being unpleasant or stressful. Yet, you gain something new and positive with each challenge in life. Remind yourself that your strength will see you through. We all have those days when we are overwhelmed, and everything seems to go haywire. It happens to me, and I’m sure you experience it on occasion as well. Believe that everything will be alright. Life is a series of passing phases that come and go. All we need to do is keep the faith that we will get through them one at a time.

13. Find your anchor.

I like to remember what anchors me in tough times. Think back to hard moments in the past. What helped you the most? What can you put into place now that will give you some peace of mind? I often ask my clients, “What has worked for you in the past?” So consider what kept you anchored during past storms in your life. How can you apply that in your current situation? You may even want to write a list of things that have worked in the past. Words that you’ve said or actions that you have taken in the past can help you now.

14. Celebrate what you’ve done well.

I could be better at celebrating what I’ve done well in life. It seems to be something I let slip by too quickly. I’ve started keeping a list of small wins that I can reread on occasion. Notice and celebrate the positive moments in your life. Be your own best friend. Pat yourself on the back to help you feel better. Remember how blessed you are. Focus on what is going well. When you celebrate your wins, you’ll be more likely to acknowledge what your child does well, and that helps!

15. Be proactive.

You are not merely a product of your circumstances. You can decide how you will react at any given time. Too often, fear is guiding our decisions. Don’t allow that to happen. Listen to your instincts. You have the wisdom inside to make decisions that will serve you. Let that be your guide as you move forward in helping your child change. Be clear with yourself around what you want in your life. When you are proactive, you once again have control of your life and environment.

 

overwhelmed

16. Write about your feelings.

Writing helps you know yourself better. It builds your confidence and self-knowledge. As a result, your life begins to feel more in balance. You can help yourself as you jot down your feelings. Writing can help boost your intuition and creativity. As you write, solutions to your problem may surface.

17. Eat healthy food.

If you have a choice between eating healthy and unhealthy today, eat healthy food. Try something new. I’ve been experimenting with green smoothies and more veggies lately. They taste great and give you energy. Farnoosh Brock from Prolific Living also has a Green Juicing Guide that you might want to check out. Explore new healthy foods to change things up. You will feel better from the inside out. It helps to pay attention to the food we eat. We can change the quality of our life for the better.

18. Focus on the present moment.

How is everything going for you at this very moment? Train your mind to live for today. Don’t think about future outcomes. Think about what deserves your attention right now. What can you do to make your life or someone else’s experience better today? When we focus on the present, we worry less. Also, you’ll focus less on your regrets about the past. The more you can focus on what is possible today, the better.

19. Have self-compassion.

With self-compassion, we treat ourselves as we would a good friend. What would you tell a friend who is buckling under the pressure and strain of a child’s drug use issues? When you permit yourself to let go of all the guilt, shame, and what-ifs, regrets fade away. You can focus on more helpful, positive things. Forgive yourself for your past mistakes. Learn from them, of course, but treat yourself gently. Being able to accept and forgive yourself is critical. It helps your child do the same. When you practice self-compassion, you are a role model for your child.

20. Get organized. 

Sometimes we feel overwhelmed because our life feels disorganized. Remember those To-Do Lists? They’ve gone digital now, and many new products and apps that do a great job of keeping you organized. One is Evernote, which is a helpful note-taking app that I use. It is a place to record everything and will help you keep track of what you want to remember. You could also use it to write notes about how you are feeling each day. Organizing a little bit every day helps so much.

Your turn…

I would love to hear from YOU. What helps you feel less overwhelmed? Let us know in the comments.

Get access to the new online course, Regain Your Hope!


regain your hope



By: Cathy Taughinbaugh
Title: 20 Ways to Feel Better When You Are Overwhelmed
Sourced From: cathytaughinbaugh.com/20-ways-to-feel-better-when-you-are-overwhelmed/
Published Date: Sat, 25 Jan 2020 05:44:10 +0000

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