A (Sometimes) Long and Winding Road
Recovery from any type of addiction can be a monumental task. Even for those ready to take it on, the road can be a painful one loaded with many obstacles. Although, one that will ultimately pay off with better health, better relationships, and overall better quality of life.
Smooth the Way to Your Independence
So, what can be done to ease the pain of transition from a life of dependence to one of self-control and freedom?
While not a ‘one-size-fits-all’, the following 3 tips are proven strategies that can help soften the blows the various phases of recovery throw at you. And, ultimately, lead you to a life of positive practices that will replace the conditions and substances you seek to avoid.
All of these common-knowledge practices seek to establish harmony in and between the brain and the body. When the ‘mind-body’ connections are performing at their best, you will have the greatest chance at overcoming your struggles (whether recent or lifelong).
Addiction Recovery Tips
- Meditate Daily – Research continues to show how sitting quietly for periods of time with a focus on ‘present moment’ sensations like breathing can allow for greater focus, clarity of thought, and self-regulation. Start at 5 minutes and work to 20 minutes daily.
- Exercise Daily – One of the best ways to control and improve functions of our brain chemicals (neurotransmitters) is to do vigorous exercise daily. Get your heart rate up, do resistive and high intensity activities, and, most importantly, move daily!
- Eat Smart – Eat whole foods, eliminate refined and processed foods (i.e. anything in a bag, box, or can), increase healthy fat and protein intake, limit sugar intake (sugar can be as addictive as heroin or cocaine), and stay well hydrated (that means water).
Stay tuned for Part II of II where we will go over the next 3 addiction recovery tips.
Drugs, cigarettes, alcohol, sex, gambling, food and shopping are just a few of the most common behaviors and substances that people can become addicted to. Why is it that some people never develop addictions while others give up nearly everything (including their lives) because of them? The answer lies in the wiring of the brain.
Addiction is a Disease of the Brain
While the American Psychiatric Association defines addiction as a chronic brain disease that causes compulsive substance abuse, the exact cause of this disease (whether your brain is wired for addiction because of genetics or environment) is still being debated. But one thing is certain—our environment impacts the way our brains work (for better or for worse). How we live has an incredibly powerful influence on the way our genetic tendencies are expressed. More simply put, what you think, consume, and do will determine the severity of your addiction.
Most individuals with addiction also suffer from other disorders including ADHD and OCD. The same brain regions are involved in most of these conditions, including addiction. Whether developmental in nature, related to injury, or otherwise, there is most often measurable compromise in cognitive networks in the brain that deal with attention, motivation, memory, impulse control, decision making and reasoning.
Neuroplasticity Offers Hope for Addicts
The tenets of neuroplasticity – the brain’s ability to change and grow based on its environment and experience – dictate that we can in fact change function in the key brain regions related to addiction. Add to this the ever-growing body of research on the impact of physical abilities such as balance and eye movements on cognitive function, and we now have a host of methods to address the impact of environmental factors on addiction.
The Brain Training Approach to Addiction
Brain training is one method of rewiring the brain that offers hope to those suffering from addiction. Neuroplasticity is the core concept that brain training exercises are based upon. Even in the case of addiction, you can change your brain function for the better. What follows are four brain training approaches to rewiring the addicted brain.
- Brainwave Regulation: Delta, Theta, Alpha and Beta are some of the brainwaves that can be measured and trained in individuals with addiction. Through the use of quantitative EEG (qEEG), we are able to map the brain and determine where common patterns of dysfunction seen in addiction exist. Neurofeedback and other modalities, such as transcranial magnetic stimulation – rTMS, are the vehicles through which dysfunctional addictive patterns are broken and healthier brainwave activity established.
- Eye Movement Re-Training: The eyes are more than a window to the soul. Eye function can reveal a lot about your level of attention, impulse control, and other higher cognitive functions within the brain. Recent research from Tel Aviv University demonstrates how involuntary eye movements are accurate predictors of ADHD, the most common condition that occurs along with addiction. Eye movements can be measured and effectively rehabilitated; leading to improvements in impulse control, attention and, ultimately, addictive tendencies.
- Vestibular (Balance) Therapies: Is there a connection between balance and addiction? Absolutely! Over the past half-century or so, the links between our ability to remain balanced and our higher thinking abilities have been well established. A recent paper in Frontiers in Integrative Neuroscience explores the connection between the vestibular system (which regulates balance) and cognition. As with many other biomarkers of brain function, balance can be accurately measured with computerized assessment of postural systems (CAPS) testing, and corrected with a number of specific vestibular rehabilitation techniques.
- Metabolic Therapies: Nutrition is often overlooked when it comes to addiction. However, addressing nutritional or metabolic imbalances can be a critical intervention for those suffering from addiction. Most with addiction have extremely poor dietary habits and their brain fuel is compromised. From malnutrition and dehydration, to inflammation and neurotransmitter dysregulation, these problems can be detected and corrected quite easily. Proper nutrition allows for a healthier brain and greater promise for recovery.
By targeting the underlying wiring issues that contribute to addiction, these approaches can increase the effectiveness of more traditional interventions such as cognitive and behavioral therapies and psychotherapy, or counseling.