Alan Zupka, Author at AZupkaCounseling

April 19, 2020 by Alan Zupka

Overcoming Addiction: How Loved Ones Can Help

For decades, individuals suffering from addiction have traveled the same route toward recovery with some measure of success. That route entailed combining a recovery program, such as AA, with therapy.

The problem with this traditional route is that therapists and program leaders had only marginal potential for influencing patients outside the office or treatment center. Once outside these walls, patients are free to walk away from any plan or situation they feel restrictive and uncomfortable.

For this reason, it has increasingly become the norm to include family and friends into the treatment plan. This invaluable network of loved ones can work together and spur the patient into action. Brought to act in concert, loved ones can serve as a sort of therapeutic device.

Here are some ways that a supportive network of loved ones can help in the treatment of addiction.

Social Cohesiveness

Social cohesiveness is the glue that keeps a group of people together. Whether that group is a society, a sports team or a business organization, the psychological and emotional well-being of all members of that group is directly proportional to the feelings of cohesiveness shared by all.

When the relationship between cohesiveness and emotional being is harnessed within a social network of loved ones and the patient forms a bond and closeness with this network, the group can encourage the patient to meet their expectations through abstinence.

An Inability Toward Denial

Addicts are known for self-destructive behavior. The only way they can live day-to-day in such a destructive manner is to develop patterns of denial. For instance, their job is on the line NOT because of their addiction, but because their boss has always had it out for them.

Obviously, these denial patterns are in direct contrast to the realistic, common sense views held by members of the support network. In order to feel accepted into this group, the addict must resolve this conflict and adopt the viewpoint of loved ones. Of course, this doesn’t happen easily or overnight. Usually an addict will become defensive and even withdrawn. But through the continued support of loved ones, over time the addict can change their own perceptions.

Coercion

Coercion typically carries a negative connotation, but in this instance, coercion can help an addict change their behavior. Any group or society has the power to “force” reluctant members to comply with its norms of behavior. This is done through social pressures.

Within a group of loved ones, actions such as the withdrawal of affection, the expression of group disapproval or the disruption of social interactions desirable to the addict can be very coercive. Interestingly enough, the steps do not even have to be taken. Just the threat of them is often more than enough to encourage the addict’s compliance.

When acted in concert and guided by a trained mental health professional, loved ones can play a crucial role in the recovery of an addict.

If you are a loved of an addict and are interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help your family.

April 12, 2020 by Alan Zupka

Coping with Working from Home During COVID-19

How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19.

While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly if you have young children home from school that you now have to teach while still keeping productive at work.

The fact is, this sudden and unexpected disruption to our daily lives has many of us feeling stressed!

Here are some ways you can cope with working from home for the unforeseeable future.

1. Get Your Space Right

If you don’t have a dedicated home office, you’ll want to figure something out ASAP. Having the right space at home will help you focus on the tasks at hand. It will also automatically set boundaries with family.

Do you have a spare room you can use? Is there an area in your finished basement that could work? If not, clear off the dining table and set up there.

2. Keep Your Regular Schedule

You may want to treat the next 2-3 weeks as a sort of family vacation, but it’s best if you and the kids stick to your regular routines. That means getting up and going to bed at the same time, showering, getting dressed and having breakfast as you normally would. Straying from routine will demotivate you to complete the work that needs to get done.

3. Take Advantage of the Flexibility

While it’s important to keep to your routines, that doesn’t mean you can’t take advantage of having more time on your hands. Instead of spending an hour plus on a commute each day, you could use that time to catch up on home projects that have been on your to-do list for a while. You can also use the added time to reconnect with your family.

4. Give Your Kids Structure

Kids need structure, so give them some each day. This could mean giving them three options of how they will spend the afternoon: playing with Legos in the living room, watching a movie or quiet reading in their bedrooms. Be sure to take a break from work every couple of hours to check in with your kids to answer any questions they may have. Lord knows they ALWAYS have some!

5. Get Some Virtual Babysitters

On those days when you have to conduct many meetings and get much done, consider reaching out to family and friends to arrange virtual playdates with the kids. Thanks to Skype and FaceTime, your virtual babysitters can read, play games and interact with your kids online while you get some important work done.

If you find you are getting a bit squirrelly, even after following these tips, you can always reach out to a mental healthcare provider who can give you some more ideas of how to manage the stress.

If you’d like to speak to someone, please reach out to me. At this time, I am able to conduct sessions via phone or Skype, so you don’t even have to leave your home if your state is on lockdown.

SOURCES:

https://www.psychologytoday.com/us/blog/biofeedback-and-mindfulness-in-everyday-life/202003/77-strategies-working-home-during-covid-19

https://www.cnbc.com/2020/03/17/working-at-home-with-kids-during-covid-19-crisis-with-kids-underfoot.html

April 5, 2020 by Alan Zupka

How to Cope with the Stress and Anxiety Caused by COVID-19

If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

Changes in sleep or eating patterns
Difficulty concentrating
Worsening of chronic health problems
Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.

SOURCES:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

March 29, 2020 by Alan Zupka

The Pros and Cons of Holistic Treatments for Mental Health

The first prescription antidepressants were introduced to the American people in the 1950s. Back then, very few Americans were diagnosed with or treated for depression.

But times have changed, and today, roughly 13% of the American population takes antidepressants on a daily basis. And as more people are prescribed these drugs, more research is done on them, and a different picture is coming into focus. Antidepressants may not be the safe and effective treatment that so many pharmaceutical marketers want us to believe they are.

In fact, a study conducted at Zurich University of Applied Sciences in Switzerland, found antidepressants to be largely ineffective and potentially harmful. Lead researcher Michael P. Hengartner had this to say after their findings:

“Due to several flaws such as publication and reporting bias, unblinding of outcome assessors, concealment and recoding of serious adverse events, the efficacy of antidepressants is systematically overestimated, and harm is systematically underestimated.”

Are Holistic Therapies the Answer?

Socrates said in the 4th century B.C., “the part can never be well unless the whole is well.” This is the basic premise of holistic medicine, which has been practiced for thousands of years in Traditional Chinese Medicine (TCM) and Ayurveda.

Since the 1970s, the holistic health movement has infiltrated modern medicine, and it is common nowadays to have someone see a regular doctor while also incorporating herbal medicines and acupuncture into their treatment plan.

But it is only fairly recently that people have begun to take a holistic approach to treating mental health issues such as depression and anxiety. And, as in physical health, there are pros and cons of holistic therapy for depression and anxiety.

On the positive side, holistic therapy for mental health can be self-directed, affordable, and does not require the use of prescription medications that come with harmful side effects. Holistic treatments also focus on balancing the relationship between the mind and the body.

Holistic therapy encourages positive thoughts as a means to help bring the mind and body into balance. It is common for counseling and psychotherapy to be a part of holistic therapy for depression. These modalities focus on developing coping skills rather than using prescription medications.

On the negative side, holistic therapies are typically not supported by medical doctors and many people question the effectiveness of treatments. But when you understand that the efficacy of prescription medications are also being called into question, you recognize that treatment for mental illness is a complex thing.

If you suffer from depression or anxiety, you must choose the path to wellness that feels right for you. And if you’d like to discuss therapy options please get in touch with me. I’d be more than happy to discuss how I may be able to help you get better.

Remain Curious