Holistic Non 12 Step

Holistic Non 12 Step

When it comes to combating addiction and alcoholism there is a myriad of options out there on how to do it and what works best. Really, the point of it all though is to find whatever is going to work for you whatever that is. Many people use a 12 step programs to get sober and overcome their addiction and alcoholism. And other people, well they prefer a different approach and this approach is usually labeled as holistic; holistic non 12 step.

Holistic non 12 step is exactly what it sounds like. It is a program to help individuals who are suffering from an addiction or alcoholism stay sober without the use of a 12 step program such as AA or NA. A holistic approach can be very beneficial for anyone who is dealing with addiction and alcoholism because it focuses on the whole rather than just separate parts of the problem. Holistic literally defines into treating the whole meaning treating the physical, mental and spiritual parts of an individual.

So what can you expect from something that holistic non 12 step that will help you to stay sober? Here are just a few of things:

•An abundance of one-on-one, customized therapy each month

•Treatment of the underlying reasons why you are abusing substances, not just the symptoms of addiction itself

•A variety of holistic methods that provide physical, mental, emotional, and spiritual healing

•No requirement to declare yourself as powerless or incurable

Those are just a few of the things. In more detail, the varieties of holistic methods that provide physical, mental, emotional and spiritual healing are all extremely beneficial. Here are some examples of the holistic methods that a holistic non 12 step approach provides:

Acupuncture- Fine needles are inserted at specific points to stimulate, disperse, and regulate the flow of vital energy, and restore a healthy energy balance. In addition to pain relief, acupuncture is also used to improve well-being and treat acute, chronic, and degenerative conditions in children and adults.

 

Aromatherapy- Using “essential oils” distilled from plants, aromatherapy treats emotional disorders such as stress and anxiety as well as a wide range of other ailments. Oils are massaged into the skin in diluted form, inhaled, or placed in baths. Aromatherapy is often used in conjunction with massage therapy, acupuncture, reflexology, herb ology, chiropractic, and other holistic treatments.

Breath work- It is a simple yet powerful technique for self-exploration and healing, based on combined insights from modern consciousness research, depth psychology and perennial spiritual practices. The method activates non-ordinary states of consciousness which mobilize the spontaneous healing potential of the psyche. Sustained effective breathing, evocative music, focused energy work and mandala drawing are components of this subjective journey.

Colon Therapy- The therapeutic goals of colon therapy are to balance body chemistry, eliminate waste, and restore proper tissue and organ function. Colon therapy releases toxins, cleans the blood, stimulates the immune system, and aids in restoring the pH balance in the body. Colon Therapy, also known as colonics, is believed to relieve a wide range of symptoms related to colon dysfunction.

Chiropractic-The chiropractic views the spine as the backbone of human health: misalignments of the vertebrae caused by poor posture or trauma (such as addiction and alcoholism) cause pressure on the spinal nerve roots, leading to diminished function and illness. Through manipulation or adjustment of the spine, treatment seeks to analyze and correct these misalignments

Not only are those holistic non 12 step methods applied but also counseling and psychotherapy, hypnotherapy, hydrotherapy, massage therapy, native American sweat lodges, naturopathic medicine, Reiki, tai-chi, yoga and vitamin therapies.

Through these different methods the holistic non 12 step approach can be just as effective as the 12 step approach. Holistic non 12 step is all about healing from addiction and alcoholism just without the use of 12 steps.

http://www.altmedworld.net/alternative.htm

 

What is SMART recovery?

What is SMART recovery?

SMART Recovery (Self Management and Recovery Training) is an international non-profit organization which provides assistance to individuals seeking abstinence from addictive behaviors. The approach of smart recovery is secular and science-based using non-confrontational motivational, behavioral and cognitive methods. Meeting participants of smart recovery learn recovery methods derived from evidence-based addiction treatments.

Smart recovery emphasizes four areas which they call the 4-point program in the process of recovery. The 4-point program of smart recovery includes: building motivation, coping with urges, problem solving and lifestyle balance. The smart recovery tools used are various types of therapy including cognitive behavioral therapy. Smart recovery does not use the twelve steps like AA or NA and is actually listed as an alternative to AA and the twelve steps. Even though smart recovery is listed as an alternative it is also suggested as a supplement to a twelve step program.

Smart recovery was incorporated in 1992 as the Alcohol and Drug Abuse Self-Help Network, the organization began operating in 1994. SMART recovery is recognized by the American Academy of Family Physicians, as well as the National Institute on Drug Abuse (NIDA) and the National Institute on Alcohol Abuse and Alcoholism (NIAAA). NIDA and NIAAA are agencies of the National Institutes of Health (NIH), a component of the U.S. Department of Health and Human Services.

Smart recovery meetings are free for all wishing to attend, and are intended to be informational as well as supportive. Over 800 weekly smart recovery group meetings led by volunteer facilitators are held worldwide.

Smart recovery meetings are also held in correctional facilities in many states including: Arizona, California, Florida, Indiana, Massachusetts, Michigan, Minnesota, New Jersey, New York, Vermont, Virginia, Washington, and Wisconsin.

In smart recovery there are stages of change, seven of them and these changes are essentially how the smart recovery program works.

  • Stage one of smart recovery change: pre-contemplation: at this stage of smart recovery the participant may not realize that they have a problem.
  • Stage two of smart recovery change: contemplation: the participant of smart recovery evaluates the advantages and disadvantages of the addiction by performing a cost/benefit analysis.
  • Stage three of smart recovery change: determination and preparation: the participant completes a change plan worksheet.
  • Stage four of smart recovery change: action: The participant in smart recovery begins to seek out new ways of handling their addictive behavior. This can include self-help, the support of addiction help groups or professional guidance from a counselor etc.
  • Stage five of smart recovery change: maintenance: At this stage a few months of smart recovery have gone by and the participant in smart recovery’s behavior has been changed and now seeks to maintain their gains.
  • Stage six of smart recovery: Relapse: although it is not inevitable, relapses even in smart recovery are normal and part of the change cycle and if they are handled well can serve as a learning experience in overcoming addiction.
  • Stage seven of smart recovery change: termination: once the participant in smart recovery has sustained a long period of change they may choose to move on with their lives and graduate from smart recovery.

5 Holistic Recipes for Healthy Living

Getting the right nutrients is very important for overall health and illness prevention. Holistic cooking isn’t as complicated as it sounds. It basically just means eating fruits, vegetables, lean meats, whole grains, and making healthy dairy choices. Eating holistically helps the mind, body, and soul. Since the holidays are upon us, we thought we’d give you five holistic recipes for traditional holiday goodies.

1.) Holistic Holiday Eggnog Recipe

Ingredients

2 large eggs

2/3 cup canned coconut milk

1/3 cup water

1 tsp. vanilla extract

1/8 tsp. nutmeg

2 tbsp. raw honey

Instructions

1. On the stovetop, melt the raw honey just until melted.

2. In a large bowl add eggs.

3. With an electric mixer beat eggs on medium high until well blended.

4. Add coconut milk, water and melted raw honey and beat on medium high for several minutes until mixture thickens slightly.

5. Stir in the vanilla and ground nutmeg.

6. Chill for several hours.

7. Serve with a cinnamon stick and some ground nutmeg on top.

8. If you want this to be an alcoholic eggnog, add a little brandy, rum or bourbon

 

2.) Holistic Recipes for Healthy Living: Gluten-free Chocolate Chip Cookies

Ingredients

3 cups blanched almond flour

1/4 cup grass fed butter

1/4 cup coconut oil

1/4 cup organic cane sugar

1/4 cup raw honey

2 eggs

2 tsp. vanilla extract

1 tsp. baking soda

1/2 tsp. unrefined sea salt

1/2 – 1 cup chocolate chips (I use Enjoy Life semi-sweet chocolate mini chips which are dairy, nut and soy free.)

Directions
Preheat oven to 375 F. With a Kitchen Aid or electric mixer blend together butter, coconut oil, organic cane sugar, raw honey, eggs and vanilla extract. Blend until well combined (about 2 minutes). In a separate bowl combine almond flour, baking soda and unrefined sea salt. Mix well. Add dry ingredients to wet ingredients and blend until well combined. Stir in chocolate chips. Place a rounded spoonful (about 1 inch) onto a parchment lined cookie sheet. Bake for 8-10 minutes or until lightly browned.

 

3.) Holistic Recipes for Healthy Living: Butter Cookies

 Ingredients

3 egg yolks

1/2 cup Stevia Blend (Can use other sweetener of choice)

2 tsp. vanilla extract

4 cups blanched almond flour

2 sticks (or 1 cup) grass fed butter, softened

2 tbsp. coconut flour

Directions

Preheat oven to 400 F. Combine butter, egg yolks, sweetener, and vanilla with an electric mixer or kitchen aid. Add almond flour and coconut flour and blend with mixer until well combined. Roll into 1 inch balls and place on an ungreased cookie sheet. Press down slightly with a fork making a criss cross design on the cookie. Bake for 8-10 minutes until slightly brown. Sprinkle with homemade red sprinkles (see recipe).

 

4. Holistic Recipes for Healthy Living: Rum Balls

Ingredients

1 cup (about 8 pieces) of shortbread (see recipe) cut up into pieces.

1 cup finely ground pecans, or pecan meal

2 tbsp. + 2 tsp. rum

2 tbsp. + 2 tsp. raw honey

Unsweetened coconut flakes (optional)

Directions

Mix all ingredients (except coconut flakes) together. Roll into 1 inch balls. Roll balls into coconut flakes if desired.

 

5. Holistic Recipes for Healthy Living: Shortbread

Ingredients

3 cups blanched almond flour

2 sticks (or 1 cup) grass fed butter

1/2 cup organic cane sugar

Directions

Preheat oven to 300 F. Combine almond flour, butter and sugar together (I used my kitchen Aid Mixer). Press evenly into an ungreased 8×8 pan. Gently prick with a fork. Bake for 1 hour. Remove from oven and cut shortbread in 20 pieces. Turn oven off and return the shortbread back to the oven while leaving your oven door slightly opened (I used a metal spoon to create a 1-2 inch opening). Leave shortbread in oven for 1 hour. This is an important step to allow the shortbread to crisp up. Remove from oven and allow to cool completely before removing from pan.

Sources:

http://wholelifestylenutrition.com/recipes/dessert/holiday-cookies/

http://wholelifestylenutrition.com/recipes/drinks/holiday-egg-nog/

 

Meditate to Relieve Anxiety

The definition of meditation is the action or practice of meditating. Meditating is a practice of concentrated focus upon a sound, object, visualization, the breath, movement or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth. Meditation techniques have been practiced for millennia.  Meditation benefits people with or without acute medical illness or stress. People who meditate to relieve anxiety regularly have been show to feel less anxiety, stress and depression plus they also experience more enjoyment and appreciation for life and their relationships.

Meditation to relieve anxiety techniques can provide relief in a couple ways. You can have meditation to relieve anxiety to help when you feel an onset of intense stress. Meditating daily can help reduce stress and can reduce the damage that anxiety and stress deliver to your body. If you meditate to relieve anxiety it will also help with your relationship to stressful events and changes as you stop to pause over time between the event and your body’s reaction to it. One of the many ways to meditate to relieve anxiety which has demonstrated proven stress reduction is a focused breathing technique. Another way to meditate to relieve anxiety is to use sounds during your meditation. Sound can be used for energy raising or to relieve anxiety.

If you meditate to relieve anxiety it can reduce stress and improve your ability to be an internal observer. Internal observation means you will notice your body’s reactions, such as tenseness and clenching of your jaw, when you feel an immense amount of anxiety or stress. Once this behavior has been observed, and you’ve determined that it is not desirable, you can release the tension by meditating. Over time if you meditate to relieve anxiety you will find you  have the ability to be more in the present moment and that allows you to remove unwanted experiences.

Study after study has shown that if you meditate to relieve anxiety and when its done correctly, it can be a very successful form of stress reduction. The primary cause of anxiety is an over active or out of control thought process. If you effectively meditate to relieve anxiety it slows down your thought process and then ends up reducing your anxiety.

The first step in order to meditate to relieve anxiety is to find a comfortable position. Many people choose to sit with good posture when they meditate to relieve anxiety. This is in an upright position and start by doing a few minutes of diaphragmatic breathing and muscle relaxation exercises to relax you physically. Next in order to meditate to relieve anxiety, close your eyes. Studies show that by simply closing your eyes you can reduce your brain activity up to 75%. You may at this point of your meditation to relieve anxiety start to become aware of your own thoughts. Let them flow and then go away. The idea in order to meditate to relieve anxiety is to have as few thoughts as possible even though you cannot eliminate your thoughts altogether. Simply let them go each time you recognize yourself drifting into a thought in order to meditate to relieve anxiety.

 

 

How to Massage

How to Massage

By Jenny Hunt

February 16, 2012

Massage therapy has been utilized since the beginning of medicine to treat various conditions. Massage therapy reduces pain, soothes tired muscles, and reduces inflammation. Medical research has shown that massage therapy releases endorphins and can improve the outcomes of people suffering from depression and addiction. Massage has even been shown to reduce blood pressure and anxiety.

Many people are interested in learning how to massage at home. With a few tools and techniques, anyone can give a great massage in the comfort of their own home.

The first step in learning how to massage is learning how to prepare the environment for the massage. You should choose a quiet room, free of distractions. The room should be a comfortable temperature without drafts. Dimming the lights and putting on soothing music can also add to the experience.

The second step in learning how to massage is having the necessary tools for the massage. You should have the person you are massaging lie down on a firm mattress or a futon if possible. If you don’t have a firm mattress or futon, the person can sit in a chair backwards so that you have access to their back and neck. The second most important tool you will need in learning how to massage is good massage oil. Some massage oils leave you feeling too greasy, others are unpleasant smelling and can ruin the massage. Worse yet, certain massage oils can irritate the skin or cause an allergic reaction. Sweet almond oil is a favorite among massage therapists. It is reasonably priced and usually does not irritate the skin. Other popular massage oils include jojoba oil, fractionated coconut oil, apricot kernel oil, and sunflower oil.

When people want to learn how to massage at home, they are most interested in the actual massage techniques. When you begin the massage, you should target large muscle groups like the shoulders, neck, back and legs. This way you are relieving damage, but avoiding the possibility of doing any damage. When you are first learning how to massage, you should make sure the person you are massaging tells you if they feel any pain or if the pressure is too intense. For the maximum effect, begin with the shoulders and work down the arms. Then target the upper back, lower back and legs; all the way down to the feet.

One of the biggest mistakes people make when they don’t know how to massage is massaging only with their thumbs. This can put a lot of strain on those muscles. To avoid an injury, incorporate the heel of your hand, your fist, and even your elbow into the massage. You may want to start with soft, fluid strokes with the palm of your hand and then move on to more intense massaging techniques.

The circling hand technique is a great method to try when learning how to massage. Your right hand should be perpendicular to her spine with your fingers pointing to her left. Make counterclockwise semicircular motion with your fingers always pointing in the same direction. Once you’ve gone a few inches, have your left hand take over.

Once you know how to massage, you can surprise your partner with your skill. Massage increases the bond between two people, enhances intimacy, and feels great