Author: Shawna Riley

Many people are finding that they are unable to participate in the activities they used to before we were struck by COVID-19. These activities included things they assisted them with brain health. Brain health can include cognition, lowering the risk of Alzheimer’s, memory, mood, and thinking. People may be limited in some areas during this time of COVID, however, there are still things people can do to improve their brain health.

THREE AREAS OF BRAIN HEALTH

PHYSICAL EXERCISE: If you are unable to go to your favorite gym, try other forms of exercise from your home. Exercise can increase blood flow which improves memory and lowers a person’s risk for Alzheimer’s. It can boost mood and decrease stress. Here are some ideas for physical activity while keeping yourself safe.

• Take walks outside; maintain social distancing
• Utilize Youtube to find numerous videos on dance, exercise, yoga, etc.
• Utilize gaming consoles such as Wii or Xbox. These consoles have numerous games such as Just Dance and Dance Dance Revolution that are fun and provide a great workout! The Wii also offers Wii Fit that includes workouts such as yoga, balancing games, and cardio.
• Use your own weights for weightlifting
• Use stationary bikes or treadmills for cardio
• Make up your own dances!! Any type of movement is going to be beneficial for the brain!!

Pinterest Board: Exercise

FOOD AND NUTRITION: As a person gets older, the brain cells can become damaged due to oxidation. This is something that takes place due to the brain being exposed to stress and harmful environmental factors. Eating healthy foods that have antioxidants can help protect your brain from this process. Here are some foods high in antioxidants:

• Dark chocolate (Yay!)
• Different kinds of berries (strawberries, blueberries, goji berries, etc.)
• Pecans
• Artichokes
• Kale
• Red Cabbage
• Beans
• Beets
• Spinach

Pinterest Board: Nutrition

SLEEP AND RELAXATION: Getting good sleep improves immunity, mood, and increases energy. It also lowers the risk of Alzheimer’s. Practicing relaxation techniques and getting good quality sleep can assist the brain in defending off age related decline. Here are some ideas for sleep and relaxation:

• Meditation: utilize the phone apps to discover numerous meditation programs
• Decrease use of electronics before bedtime
• It can be helpful to not have a television in the bedroom
• Listen to relaxing music before bed and during the day
• Practice deep breathing
• Practice muscle relaxation
• Avoid caffeine
• Have the same bedtime every night and wake at the same time each morning
• Certain herbal supplements can be helpful, such as Melatonin. Consult with your doctor before taking any supplement.

Currently in our lives, self-care is vital. It is a great time to get into a healthier routine of exercise, eating right, and a healthy sleep pattern. This will provide a well-balanced life. Having a well-balanced life can decrease stress and improve immunity. Stay healthy and happy!!!

Reference: Cleveland Clinic (2020) Healthy brains. Retrieved from healthybrains.org/pillars.

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            Social isolation has been shown to have detrimental effects on the human brain and a person’s self-care. What do we do if this social isolation is mandated or is something we need to practice to keep ourselves and other people safe? How do we maintain our health and our sanity? Here are some things a person can do to help with brain health, physical health, and mental health.

Tip 1: Stay connected to friends and loved ones by mail. This is a great time for people to return to former ways of communication, such as “snail mail.” Some nursing homes are developing pen pal programs so their residents can receive letters via regular mail. What a great way to reach out and support our elderly community while also experiencing the joy of receiving letters!

Tip 2: Pick up the phone and reach out to family or friends. Use text messaging if possible. Other apps available include things such as Snapchat or Instagram. Stay away from negativity but use it to stay in communication. Snapchat can be fun due to the playful filters they have available. Send videos back and forth to friends or family!

Tip 3: Use video chat, such as Skype or Zoom to converse with people. Video chat can be fun and more beneficial than a phone call since you are able to see the person and vice versa.

Tip 4: Stay busy by working on projects around the house. If you don’t know how to complete the project, Youtube or other platforms such as Pinterest have great ideas and directions for accomplishing the projects!! Don’t forget to have fun while you do it! Try some different hobbies! You might be surprised to find some artistic abilities you did not know that you had!

Tip 5: Is the news and social media getting you down? Take a break! Give yourself time to detox from social media and media! Focus on things that are positive! Watch funny movies and shows. Laughter elevates mood and decreases stress!

Tip 6: Don’t forget to have daily exercise and eat nutritious meals! Exercise boosts endorphins which are a ‘feel good’ chemical in the brain. Helps with health, cognition, mood, stress, and has many more benefits! Learn to cook new nutritious meals. Nutrition and physical health are crucial in fighting off illnesses. Find new exercise programs or videos. Try different and new things such as yoga, Zumba, or even ballet!! Don’t forget to have fun!!

When I came into the field of substance abuse counseling, one name I quickly became familiar with was that of Terence T. Gorski. Mr. Gorski passed away July 2, 2020 leaving behind an unforgettable legacy. He will be missed in the recovery and counseling communities.

            Terence T. Gorski offered the field of counseling valuable tools that will live on in his memory. He explained the relapse process that assist people in understanding relapse and brought a better understanding of what to expect in recovery.

The Relapse Process

Step One: Getting Stuck In Recovery

            People get clean and sober because they have recognized their substance use has become a problem. Many people can remain clean and sober until they came across a problem they do not know how to handle. They become stuck in recovery and do not know what to do.

Step Two: Denying That We’re Stuck

            Substance abusers struggle with denial. People may deny there is a problem instead of asking for help. Time and energy are used to continue the denial which causes pain and stress to

Step Three: Using Other Compulsions

            People will utilize other compulsive behaviors to try and manage the pain and stress. This is where cross-addiction can form. This may distract from the problem briefly; however, it will return.

Step Four: Experiencing a Trigger Event

            People attempting to remain clean and sober will have triggers. When pain and stress are present due to denial and not addressing the problem that is causing the pain and stress, a trigger event can feel catastrophic.

Step Five: Becoming Dysfunctional on the Inside

            Once a person is triggered, stress increases and the mind is taken over by emotions. Intellect over emotion needs to be present for the person to remain sober. Three things need to be remembered by the person facing the trigger:

1. They are an addicted person
2. They cannot use substances
3. They must continue to work a recovery program

Relapse begins internally. The trigger event causes pain which can lead to not thinking clearly, emotional overreactions or emotional numbness. It can also cause sleep disturbance and even coordination issues.

Step Six: Becoming Dysfunctional on the Outside

            If a person continues to ignore the internal dysfunction, it will begin to turn into external dysfunction. It can cause problems in the workplace, with family, and in relationships. The person will neglect their recovery program and things will continue to get worse.

Step Seven: Losing Control

            The person is not dealing with the underlying issues and is trying to pretend nothing is wrong. It soon feels as if there is one crisis after another. The person may become angry and may question sobriety.

Step Eight: Using Addictive Thinking

            The person returns to the old way of thinking; feeling sorry for themselves, thinking others are against them, wanting to go around old friends, questioning recovery, and their addiction.

Step Nine: Going Back to Addictive People, Places, and Things

            The person starts going around old friends that they used with, hanging out at old places where they used, and go back to addictive things. The person tries to convince themselves they can do this without using.

Step Ten: Using Addictive Substances

            Things have become so bad the person feels they might collapse from the stress. They may contemplate suicide. Instead, the person begins using substances once again.

Step Eleven: Losing Control Over Use

            The person may quickly recognize the severity of the negative consequences and their relapse will be short term. Others may continue using, have feelings of guilt and shame, and refuse to ask for help. Problems progress until the person dies or they go back into recovery.

            Being aware of these stages can help a person recognize the warning signs of relapse sooner. If a person can recognize they are in the relapse process they can stop it.

How to Strengthen Recovery

• Attend more 12-step or other support meetings
• Contact a sponsor or mentor
• Participate in a spiritual or religious activity
• Exercise and eat healthy
• Do a fun activity with others that are in recovery
• Be honest about how you feel to someone who will not judge or criticize you
• Prayer and meditation

What are some things that have helped you in recovery?

Reference: Gorski, T. (2001). Understanding relapse. Gorski-Cenaps Publications.