Coffee Breaks Improve Mental Health

We all have busy days but there are also times when back-to-back appointments all day with clients, projects, or staff meetings keep us busier than most.  Then at the end of the day the eye lids close immediately after the head hits the pillow only to start over the next day at the same speed.  Those who find their employment to be fast paced, heavily interactive, and always meeting important deadlines may also find themselves neglecting a break time during their day.

Youth are staying busy with school all day then sports, clubs, and other extracurriculars in the evening are looking to get into the college of their dreams with the least amount of debt possible.  Parent's are making sure that their children are appropriately socialized and physically fit while also encouraging their child to explore every creative bone in their body with karate, gymnastics, guitar, 4-H, and every other activity that helps them engage.  Our jobs, events, and kids' activities are all exciting and reasonable, but are we getting any breaks to let our minds catch up throughout the day? 

What you do on your break makes a difference as well.  Using this time to pray, meditate, drink coffee, read a book, or doing something that relaxes you will make a significant difference on your stress level, blood pressure, and will provide a more positive day. 

In my academic career along with my professional experience working with youth in ministry, foster care, and residential treatment, there have been many days when a break was the last thing on my mind.  There have been times when I had to go to the bathroom all day or get a drink, but couldn't find the time.  There have been other situations when my wife asked me what I had to eat at the end of the day and I realized that I ate nothing all day.  Thankfully, not all seasons working with youth are the same. The last couple summers working nights were extremely involved, but fortunately this summer has been more relaxed with some much needed down time.  I'm appreciative of the days when breaks are more commonplace because it allows time for my brain to catch up and process information, relationships, and events in a healthy manner.  Do your mind a favor and take a break!

Recently, I read in a Stanford Graduate School of Business article that taking breaks increase productivity, which your boss will love, and it also improves your mental health.  The article stated,   

“It doesn't take much to convince business leaders and others that they should take a coffee break from time to time. Taking 10 or 15 minutes off ultimately increases productivity rather than decreasing it. How much more useful and fulfilling to stimulate one's "relaxation response" through a meditational or prayer practice during one of those break times.  If nothing else, there's good medical evidence that it helps you to reduce stress, limit negative emotions, lower blood pressure, restore calmness, and increase your overall sense of well-being.”*

                             *From: How to Bring Your Spiritual Side to Work Every Day | Stanford Graduate School of Business 

                             http://www.gsb.stanford.edu/insights/how-bring-your-spiritual-side-work-every-day

Tony Nichols

--I find joy in helping other's experience hope and peace in their life.

Relational Challenges of an Addict pt. 2

Social impairment is a cause of concern for one who is recovering from a substance abuse addiction. Most users experienced being intoxicated during a great deal of their social gatherings so being sober may present some social awkwardness at those future gatherings.

Genograms can also be helpful when
exploring your relationships with others.

Social skills training is a significant portion of recovery as it will help to build healthy relationships with new/old friends or acquaintances.

You also may have some relationship repairing to do with those that have suffered the brunt of some of your anti-social activities while intoxicated or chasing after your next high. Building trust with those parties will be difficult but not impossible if you can admit that there is a substance abuse problem and a desire to work on building new social skills.

Being around a group of friends or relatives that use substances can be challenging as well when your trying to straiten your life out.  Alcohol, cocaine, or heroin may still be available within your social circles.  If saying no to your friends presents a problem then learning new social skills will be important in making this life transition.  Becoming more assertive with expressing your feelings and thoughts about your new lifestyle can help you to maintain your relationship yet still communicate clear boundaries.

A counselor/therapist will role play scenarios that may come up in the future with friends so that you can boost your confidence when in the moment; which will make the chances of recovery more successful. Group therapy is another way to develop social skills due to listening to others' challenging situations and learning how they successfully managed to say no.

Those that are recovering from a Substance Abuse Disorder that meet the criteria from the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition have a diagnosis due to the regular use of alcohol/drugs that causes significant impairment "based on evidence of impaired control, social impairment, risky use, and pharmacological criteria" (Substance Abuse and Mental Health Services Administration and was last updated on 6/17/2015).  The specifics of the disorder can be explained in the hyperlink. 

Tony Nichols

 --I find joy in helping other's experience hope and peace in their life.  

Relational Challenges of an Addict

When an addict is recovering from alcohol or drugs, overeating, gambling, or compulsive shopping, they still have the challenge for the rest of their lives with staying sober, eating healthy, and spending their money/time wisely.  The issue isn't just overcoming the behavior, but sometimes it's also moving past the people that they spend their time with.  Breaking strong bonds with others can be extremely difficult but it can also save your life.  

Do you want to finally get over the maladaptive behavior(s) that found you in court, in a messy divorce, or bankrupt?   Do you find yourself at the same watering hole and kicking up dirt with the same people only to find yourself in the same crisis situations?  Be careful choosing the people you hang out with.  Proverbs says that iron sharpens iron, but it also profoundly states that a dog returns to his vomit- a foolish person does the same foolish things over and over again.  Find people that will encourage you, that will be honest with you, that will give an ear when needed, and that will help you to be a better person.  Having fun is good too!  Eventually you become the person or people that you spend the most time with.        

If you want to be successful at turning away from unethical behavior or curbing an addiction that continues to bring you down, then you need to leave the corrupt characters in your life behind and move forward.  Though finding good people to hang out with can be challenging, perhaps you can find new friends in rehab, in your new class in college, at Sunday school/small group at a church, at your place of employment, or other social groups in your community.

No one is perfect and anyone can be a negative influence from time-to-time, but when you need to change significant behaviors in your life or maintain that change, be wise with those you spend your time with.  

Tony Nichols

     --I find joy in helping other's experience hope and peace in their life.