+STOP+
Sober October is a public awareness campaign that has been going on in other countries for quite some time. It is similar to Dry January and Dry July. The campaign is most popular amongst Gen Z and Millennials. Whether or not you have heard of Sober October the concept of taking a break from alcohol is a healthy challenge that can give your mind and body a much needed rest. If you don’t drink alcohol it’s a time to be aware of others, and support them in being sober or sober-ish.
Drinking can contribute to many health problems and long-term health issues, including increasing your risk of:
heart disease
liver disease
hypertension
diabetes
pancreatitis
Immune system dysfunction
certain forms of cancer
chronic inflammation
stroke
Giving yourself a break from alcohol can give your body a chance to rest, recover and repair.
Health benefits of not drinking
Improved nutrition and digestion
Better sleep
Healthier vital signs
Improved organ function
Boost of disease resistance and immune function
Clearer thinking
More energy for physical fitness
Increased hydration
Improved vision
Reduced anxiety
Taking a break can help you change your regular drinking habits, and built new healthy routines and habits.
Some tips to to getting sober
Keep track of your progress in a journal or on a calendar
Form a support group
Explore non alcoholic beverages like mocktails
Host your own parties or get togethers, inform guests that it will be alchohol free
If you are alcohol dependent, or fear withdrawal symptoms speak with a medical professional to safely decrease or stop your alcohol use.
1-800-662-HELP (4357)
SAMHSA's National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish)
Join the free Alcohol Experiment. A 30 day challenge you can start when you’re ready. It includes access to a private forum, and daily lessons.
List of traditional non alcoholic drinks
Agua frescas
Chai
Coffee or Latte
Ginger ale
Herbal or Green Tea
Hot chocolate
Juice
Kefir
Lemonade
Milk
Root beer
Smoothie
Water
Mocktail Recipes
These recipes go way beyond a Virgin Mary, an Arnold Palmer or a Shirley Temple
30 Mocktail Recipes You’ll Want to Mix Up All the Time - Food Network
29 Mocktails Worthy of a Second Round - Bon Appétit
Mocktail Recipes by Natalie Battaglia - Instagram handle @themindfulmocktail
Traditional Wellness™ Fall Nonalcoholic Drink Recipes from That Clean Life
+RECOVER+
In order to provide a space for mental healing a “balanced and resilient emotional state” must be achieved. This is called emotional sobriety. Emotional sobriety is necessary in addiction recovery and physical sobriety.
Benefits of emotional sobriety
Improved mental health
Greater self-awareness and self-acceptance
Effective communication with others
Resilience
Reduced risk of relapse
Achieving emotional sobriety requires taking the time to understand your own emotions, triggers and patterns of behavior. A great way to start that journey is by journaling.
Mindfulness Meditation is a great tool to observe your thoughts and feelings.
Deep breathing is a cognitive-behavior strategy that can help regulate and manage your emotions in a healthy way.
Practice this “equal breathing” technique.
Exhale for four counts
Hold your breath for four counts
Inhale for four counts
Hold your breath for four counts
If four counts seems too much try only 2 or 3 counts.
Do not practice this equal breathing technique if it causes you to strain, if you are pregnant, have high or low blood pressure. Always consult your primary care physician before practicing any new breathing technique that has retentions (holding breath.)
Prioritize your health by maintaining healthy relationships. It’s okay to have boundaries. Surround yourself with friends and family that encourage your growth and support your well-being.
Eating a nutritious diet, exercising routinely, and getting proper sleep are essential to mental and physical sobriety. If you need help establishing healthy routines reach out to me.
+CLEAR+
This is Mental Health Illness Awareness Week
October 10 is Depression Screening Day and World Mental Health Day
We often think of cleanses and detoxes for our physical body, but our mind sometimes needs a mental detox or cleanse too. Consider taking a break from every day stressors, distractions and things that cause you anxiety to refresh yourself, especially if you are feeling out of sorts. A mental cleanse from what keeps you preoccupied and distracted will help you find focus and balance in your life.
Media decluttering is a good start to decluttering your mind and help you take control of your mental health.
Unfollow accounts on your social media that do not bring positivity to your life
Clean out your phone number list on your cell phone. Avoid the temptation to call someone and give yourself closure.
Unsubscribe to emails and promotional information that clutter your inbox
Make a commitment to avoid gossip, social media or news for a period of time
Take a break from electronic devices and technology all together for an hour or a whole day
Daily Healthy Habits to incorporate into your life:
Make a vision board or write down all your long term goals, add to it each day
Spend time in nature and focus on your surroundings
Breathing exercises
Stretching or yoga
Think about what you are grateful for and write it down
Meditation or Prayer
Express your frustrations, feelings and emotions in a journal. Write it down and get it out.
If you feel like self help is not enough please consider taking a next step for your mental health and contact a professional to get counseling or therapy.
NAMI Hotline - a free service providing referrals, information and support for depression, anxiety and mental illness
1-800-950-NAMI (6264) OR Text NAMI to 741741
National Suicide Prevention Lifeline: Call 988
24/7 free hotline with trained crisis counselors that can provide confidential support to people in distress
+SHARE+
Help yourself or a family member with alcohol addiction
Alcoholics Anonymous is a fellowship of people who come together to solve their drinking problem. No cost. Membership is open to anyone who wants to do something about their drinking problem.
+CHANGE+
Serenity Prayer
God grant me the serenity to accept the things I cannot change
The courage to change the things I can
And the wisdom to know the difference
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
****Always consult a healthcare professional such as your primary care physician before starting any diet or supplement. ****
****If you suspect you have a medical problem or disease, please consult your physician for diagnosis and treatment.****
Traditional Wellness™ Consulting and Tinessa M Johnsrud disclaims any liability arising from your use of products, services or for any adverse outcome of your use of this information provided, including but not limited to any misunderstanding or misinterpretation of the information provided here.
The information provided through any information provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud is not intended to substitute for consultations with your doctor nor medical advice specific to your health condition
The entire contents of this website provided by Traditional Wellness™ Consulting and Tinessa M Johnsrud are an educational and informational resource only and are not to be interpreted as a recommendation for a specific treatment plan. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
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