Marcus Smith II, a former NFL linebacker and defensive end, is known for his athletic versatility and strong defensive skills. Drafted in 2014 by the Philadelphia Eagles, Smith’s career spanned several teams, including the Seattle Seahawks and the Washington Commanders. Although he faced different challenges throughout his NFL career, Smith demonstrated resilience and adaptability in the face of adversity, contributing notably in rotational defensive roles.

However, what’s even more impressive is the strength that Marcus demonstrated outside of the game. When football was no longer his world, he was forced to face the overwhelming depression and anxiety that had been haunting him for years. After nearly taking his own life, Marcus opened up about his healing journey that led him to be a leader in the mental health sphere. Learn more about Marcus’ story in the All Points North (APN) podcast episode, Finding Identity Outside of Football and Depression: Recovery x Marcus Smith II, or continue reading the article below.

Building Tension and Wanting to End It All

Oftentimes, people are so focused on achieving high, lofty goals that they overlook the challenges that can come from those successes. This was certainly the case for Marcus.

“I was drafted by the Philadelphia Eagles in the first round,” Marcus said. “Nobody in my family ever reached that highest pinnacle of their career so … I never had anyone to actually talk to about what I was gonna deal with being a pro.”

Being in the limelight certainly comes with its own set of unique challenges. However, when you add in mental illness on top of that, things can quickly become overwhelming.

“I was dealing with anxiety and depression for a long time before I actually knew what it was,” Marcus said. “A lot of us who play football go through these things every year … because we’re trying to do our best for the coaches. We’re trying to be our very best to get another contract and things of that nature, but we drive ourselves crazy doing it. It’s a wear and tear on our brains.”

Trying to keep up with the demands of professional football while battling a disease he knew nothing about proved to be unmanageable. When his career ended in 2018, it was the perfect catalyst for all his internal struggles to finally erupt.

“In 2018 I had a scare in which I tried to end my own life,” Marcus said. “I didn’t care about anything else. I didn’t know what was wrong with me and I just felt like no one could help me. I used to tell my wife like, ‘You know, I don’t know what this is but I don’t want to deal with this pain anymore.’”

Marcus went on to describe his last suicide attempt that was miraculously interrupted by both his wife and mother-in-law.

“I [was] about to drive off this cliff and as I’m driving my wife calls me,” Marcus said. “I jerked the car back out of frustration and fear, trying to rush her off the phone to actually do what I had set out to do that morning when I woke up. So I finally get off the phone … and then I try to do it again [when] my mother-in-law calls me. So I jerked the car back out of frustration again and I’m like, ‘God – what is going on?’ But that was just God [saying], ‘Hey, you have a bigger [purpose].’ … By the time I was done talking to my mother-in-law, I was at the bottom of the hill and that’s when I realized, oh man, what did I just do? … So I walked away after that and then I went to seek therapy.”

While that moment in 2018 could have been Marcus’ end, he chose a new beginning instead, therapy being merely the start of it.

Time and Space to Heal

However, as time went on, Marcus realized that he needed more than just therapy to truly heal.

“A couple years had passed [and] it was 2020. I was doing therapy every now and again and I felt like I just wasn’t getting anywhere,” Marcus said. “I never gave myself a chance to sit down and look at [the fact that I wasn’t in] the league anymore … I just tried to jump into everything because I didn’t want to go broke. I didn’t want to be one of the statistics [so] I never gave myself that time.”

Continuing to press on, Marcus’ feelings kept getting louder and louder until he couldn’t put them on the back burner any longer.

“You just get back into old habits and then you just feel like you’re not worth anything because you don’t have the sport anymore,” Marcus said. “It’s like I didn’t have any true identity … I was very irritable not knowing why I [was] irritable. [I was] so used to putting my hands on people because I played defense [but I couldn’t] use that aggression anymore so I [had] to figure out a way to channel that somewhere else.”

Never having been to treatment before, Marcus decided to give it a try after one of his friends recommended All Points North Lodge.

“[An] old teammate told me about APN and I was just blown away … I got the opportunity to come out here for 30 days. I had to leave my kids and it was the hardest thing for me to do, but I wanted to heal.”

Coming to APN and Getting to Know the Real Marcus

When Marcus came to APN, he wasn’t sure about a lot of things. But, through the process of his mental health treatment, he learned things about himself that would help him throughout his life.

“APN is an amazing place,” Marcus said. “[For] athletes and the general population, this is a place where you come to get healing and you can leave feeling amazing about yourself. Before I got here, I didn’t know who I was. I didn’t know who the real Marcus Smith was. All I knew was the shield that was in front of me and the helmet that I wore.”

Because his shield and helmet was all he previously knew, it took Marcus some time to warm up to letting his guard down, a necessary prerequisite to healing.

“When I got off the plane … I wasn’t really ready to open up,” Marcus said. “I didn’t know how to. I was gonna come in and you know maybe be the quiet guy, just like listen and observe. But when I got here and [saw] how nice everyone was and how the camaraderie was, when I stepped in and [saw] other people having conversations and talking about some of the same stuff that I’m dealing with, I’m like, I can’t be quiet anymore. Like, I got to get this off of me because I’m just gonna sit here and rot.”

Before long, Marcus found himself fully immersed in the process.

“I was able to get [out] all of the things that were deeply embedded in me … that I [hadn’t] talked about in years – [things] that I forgot [were] even there,” Marcus said. “[I was] walking around with [a] 1,000 pound brick that [I got to] drop. It felt like a weight [was] lifted …I never [cried] so much in my life [but] it was the best thing ever.”

Locker Room Friendships

Being fully invested in such a vulnerable process, Marcus was able to connect with other people at APN in lifechanging ways.

“I have a couple [good friends from APN] – well more than a couple, actually – that I talk to weekly,” Marcus said. “We didn’t know that a lot of us were kind of like dealing with the same things [even though] all of us have different stories. Seeing each other share sparked a lot of friendships and [it’s] something that can never be broken. It’s almost like being in the locker room with the guys, but it’s different now. We’re not all on edge. We’re vulnerable and we’re trying to help one another.”

As a previous NFL player, these friendships allowed him to feel human again, connecting with others in truly meaningful ways as opposed to feeling like a commodity to someone else.

“It was the first time in a long time that I felt like I was [an] actual human being,” Marcus said. “You know, nobody addressed me as Marcus Smith [who] played for the Eagles. [I was just me].”

Integration Into “Real Life”

As anyone who goes to treatment knows, the program is only the first part of the healing process. The real test comes when you leave treatment itself.

“They told us once we left APN [and] get back into the real world, it’s not as easy as people think,” Marcus said. “The things that you do learn, you’re gonna have to apply them right away. So [some] of the things that I learned [were] positive self-talk and breathing exercises and meditation … I had to practice those things. I also continued therapy … ultimately, I learned that [my challenges are] not going to go away [and that] this is a journey. It’s something [I’m] gonna have to face and continue to conquer each and every day.”

As Marcus learned at APN, healing doesn’t mean healed and that’s OK.

“When I got home, it was tough at first. But I wanted to make sure that I applied everything … that’s the process that I’m still on today – just continue therapy and stay above water, even-keel … the tools that they give you here … really work [if you actually apply them].”

From Pain to Purpose

For Marcus, part of his healing journey was transforming his pain into purpose by helping other people who may have experienced similar challenges. That’s why he started the The Circle of “M” podcast where he breaks down stigma about mental health by sharing other people’s stories and connection to the cause.

“I started [the podcast] after [coming to] APN,” Marcus said. “I noticed that people were struggling [but] we were struggling together. We were coming together for our common cause. Then I noticed people who haven’t come to APN who are actually doing this work. [Still], they are struggling and are afraid to talk about it. So what I did was I just created a safe place for athletes [and] entertainers to be able to come and speak about their different mental health journeys. It’s a 501c(3) and our job is to unmask the feelings that cause anxiety, depression, [and other mental health disorders].”

Not only did Marcus better his own life, but he’s also helping others on their healing journeys, as well.

“Creating [these] safe places is very important because a lot of us – especially men – it’s just hard for us to talk about our feelings.”

While Marcus may have originally seen the end of his NFL career as the end of his life, we now see that it was really just the beginning. While his professional football career was certainly impressive, we believe that what he’s accomplished since will have an even greater impact.

If you’re interested in learning more about All Points North and our addiction, trauma, and mental health recovery programs, submit our confidential contact form or call us at 855.934.1178 today. You never know how good your life can get when you start a new chapter and leave the old one behind.

More From Marcus

Listen and watch Marcus’ episode of Recovery x APN below, and find more episodes on YouTube, Spotify, and Apple Podcasts.

According to Mental Health America, roughly 20% of Americans experience mental illness. Additionally, there are more than 6 million hospitalizations from mental health crises each year. Because it is increasingly likely that you or someone you know will experience a mental health crisis in their life, it’s important that you know how to recognize and respond to one. Keep reading to learn what you need to know to be prepared to handle a crisis.

Understanding a Mental Health Crisis

A mental health crisis is a situation in which a person’s behavior puts them at risk of hurting themselves or others, or prevents them from being able to care for themselves. Unlike a typical bad day or a bout of feeling low, a mental health crisis involves a severe, acute decline in mental functioning that requires immediate intervention.

What Causes a Mental Health Crisis?

Understanding the causes of a mental health crisis is essential for prevention and effective intervention. A mental health crisis can be triggered by a combination of factors, often involving underlying mental health conditions, significant life events, and environmental stressors. Below we’ve listed some common causes.

Underlying Mental Health Disorders

• Depression: Severe depression can lead to suicidal thoughts and behaviors, creating a crisis situation.
• Bipolar Disorder: Extreme mood swings, including manic and depressive episodes, can trigger a crisis.
• Schizophrenia: Psychotic episodes, characterized by delusions and hallucinations, can lead to dangerous behaviors.
• Anxiety Disorders: Intense, uncontrolled anxiety or panic attacks can escalate into a crisis.
• Personality Disorders: Conditions such as Borderline Personality Disorder can involve severe emotional instability and impulsive behaviors that may result in a crisis.

Trauma and Stress

• Acute Stress: Experiencing a traumatic event, such as a natural disaster, accident, or assault, can trigger a crisis.
• Chronic Stress: Long-term stress from ongoing issues like financial problems, relationship difficulties, or workplace stress can accumulate and lead to a mental health crisis.
• Past Trauma: Unresolved trauma from childhood or past experiences can resurface and cause a crisis.

Substance Abuse

• Drug and Alcohol Use: Substance abuse can exacerbate underlying mental health issues, leading to impaired judgment, increased risk-taking behaviors, and suicidal ideation.
• Withdrawal: The process of withdrawing from drugs or alcohol can cause severe physical and psychological distress, triggering a crisis.

Life Transitions

• Major Life Changes: Significant changes such as divorce, job loss, or the death of a loved one can overwhelm an individual’s coping mechanisms and lead to a crisis.
• Developmental Transitions: Adolescents and young adults may experience mental health crises during periods of significant developmental change and identity formation.

Lack of Support

• Social Isolation: A lack of social support can leave individuals feeling alone and unable to cope with their mental health issues.
• Stigma: Fear of judgment or stigma may prevent individuals from seeking help, allowing their condition to worsen until it reaches a crisis point.

Physical Health Issues

• Chronic Illness: Living with a chronic illness or severe physical pain can contribute to mental health deterioration and crisis.
• Brain Injuries: Traumatic brain injuries can affect mental health and lead to behavioral changes that may trigger a crisis.

Medication and Treatment Issues

• Non-Adherence: Failing to take prescribed medication or adhere to treatment plans can lead to a relapse or worsening of symptoms.
• Side Effects: Adverse effects of medications can contribute to mental health crises if not properly managed.

Environmental Factors

• Living Conditions: Poor living conditions, such as homelessness or living in an unsafe environment, can increase stress and trigger a crisis.
• Work Environment: High-pressure or toxic work environments can contribute to mental health issues and crises.

Signs of a Mental Health Crisis

Recognizing the signs of a mental health crisis is crucial in providing timely and effective help. These signs can vary widely but often include:

• Extreme Mood Swings: Sudden, intense changes in mood, including uncontrollable highs or severe depression.
• Suicidal Thoughts or Behaviors: Expressing thoughts of suicide, making plans, or engaging in self-harm.
• Paranoia or Delusional Thinking: Experiencing extreme paranoia, delusions, or hallucinations.
• Aggressive or Violent Behavior: Uncharacteristic aggression towards others or oneself.
• Inability to Perform Daily Activities: Losing the ability to handle daily tasks, such as personal hygiene, eating, or managing responsibilities.
• Withdrawal from Social Interaction: Sudden withdrawal from friends, family, and usual activities.
• Substance Abuse: Increased or excessive use of alcohol or drugs.

Steps to Take in the Event of a Mental Health Crisis

When faced with a mental health crisis, whether it’s your own or that of a loved one, it’s important to take immediate and appropriate action. Below are the steps you should follow.

Ensure Immediate Safety

The first and foremost priority in any mental health crisis is safety. If there is an immediate threat of harm, call emergency services (911 in the United States) or go to the nearest emergency room.

• Remove Dangerous Objects: Ensure the environment is free from objects that could be used for self-harm or violence.
• Stay Calm: Approach the person with a calm and composed demeanor to avoid escalating the situation.
• Do Not Leave Them Alone: If someone is in immediate danger, stay with them until professional help arrives.

Communicate Effectively

Effective communication can de-escalate a crisis and provide comfort to the person in distress.

• Listen Actively: Allow the person to express their feelings without interruption. Show empathy and avoid judgment.
• Speak Softly and Clearly: Use a calm, soothing tone. Avoid shouting or using an authoritative voice.
• Validate Their Feelings: Acknowledge their pain and distress. Statements like “I’m here for you” or “It’s okay to feel this way” can provide reassurance.
• Avoid Arguing or Criticizing: Do not argue with their perceptions or criticize their feelings, as this can escalate the crisis.

Assess the Situation

Assess the severity of the crisis to determine the next steps.

• Evaluate Immediate Danger: Determine if there is an immediate risk of harm to the person or others.
• Identify Triggers: Try to understand what may have triggered the crisis to better address the situation.
• Consider Underlying Conditions: Be aware of any pre-existing mental health conditions, substance abuse issues, or recent traumatic events.

Seek Professional Help

Professional intervention is crucial in a mental health crisis. Depending on the severity, different types of help may be required.

• Crisis Hotlines: Encourage the person to call a mental health crisis hotline, such as the National Suicide Prevention Lifeline (1-800-273-8255 in the U.S.).
• Mobile Crisis Units: Some areas have mobile crisis units that can come to your location and provide immediate care.
• Emergency Services: If the situation is life-threatening, do not hesitate to call 911 or take the person to an emergency room.
• Mental Health Professionals: Contact a mental health professional, such as a therapist, psychiatrist, or counselor, for immediate guidance and follow-up care.

Provide Ongoing Support

After the immediate crisis has been managed, ongoing support is essential for recovery and prevention of future crises.

• Follow-Up Care: Ensure the person attends follow-up appointments with mental health professionals.
• Create a Safety Plan: Develop a safety plan that includes warning signs, coping strategies, and emergency contacts.
• Encourage Healthy Habits: Promote a routine that includes regular exercise, healthy eating, adequate sleep, and avoidance of alcohol and drugs.
• Stay Connected: Maintain regular contact and offer continued emotional support.

Self-Care for Caregivers

If you are supporting someone through a mental health crisis, it’s important to take care of your own well-being as well.

• Set Boundaries: Establish clear boundaries to protect your own mental health.
• Seek Support: Don’t hesitate to seek support, whether it’s from friends, family, or a therapist, especially if you feel you can’t provide the person in crisis with the support they need.
• Practice Self-Care: Engage in activities that help you relax and recharge, such as hobbies, exercise, or meditation.
• Educate Yourself: Learn more about mental health issues and crisis intervention to better understand and support your loved one.

Preventing Future Crises

Preventing future mental health crises involves ongoing management and support.

• Regular Check-Ins: Maintain regular communication and check-ins with the person to monitor their mental health.
• Early Intervention: Address early signs of distress before they escalate into a crisis.
• Support Networks: Encourage the person to build and maintain a support network of friends, family, and mental health professionals.
• Skill Development: Help the person develop coping skills and resilience through therapy, support groups, and self-help strategies.

Treating Mental Illness at All Points North Lodge

A mental health crisis is a serious and often frightening experience, but with the right steps and support, it can be managed effectively. Recognizing the signs of a crisis, ensuring immediate safety, communicating effectively, seeking professional help, and providing ongoing support are all crucial components of a successful response. It’s also important to remember that taking care of your own well-being as a caregiver is equally important to sustain your ability to help others.

If you or a loved one are struggling with mental health issues, trauma, or addiction, consider seeking treatment at All Points North Lodge. Our world-class treatment center accepts a variety of insurance plans and allows participants to experience holistic therapies that work.

With personalized treatment plans and alternative therapies such as adventure therapy, equine therapy, massage therapy, yoga, meditation, deep TMS, ketamine treatment, stellate ganglion block, hyperbaric oxygen therapy, and more, All Points North offers a unique residential healing experience that can work for anyone willing to put in the work.

While it’s difficult to see it in the moment, a mental health crisis can often be the sign that’s required for people to get the help they truly need. Once you hit rock bottom, there’s only one way to go from there, and that’s why we believe that “All Points North.” To consider taking that journey with us, fill out our contact form or give us a call today at 855.232.8217.

Additionally, to hear some success stories of our alumni, check out our podcast, Recovery x APN.

References

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On the outside looking in, Christine looked like she had her life together. Being a nurse for over 10 years, she was often the person people would depend and rely on. However, after years of hiding her problem with opioids, Christine’s struggle with addiction was finally revealed during one of her nursing shifts when she was caught stealing and using hospital drugs.

After hitting rock bottom, Christine was forced to make some big decisions in her life. Several years later, she’s now working at an addiction rehab center where she uses her personal healing story as a gift to inspire others to seek sobriety. To learn more about Christine’s path to recovery, check out the full All Points North (APN) podcast episode, I Deserve Sobriety: Recovery x Christine, or continue reading the article below.

Addiction Treatment and Relapse

Christine had been struggling with addiction since she was 19 years old. However, she was probably the last person her friends and family thought it would happen to.

“I was the best kid,” Christine said. “I didn’t do anything I shouldn’t have done. I didn’t even drink. [Then], when I had legal consequences, I decided to do all the drugs. I ended up going to treatment once in Florida [and] I stayed sober 11 months. Then, I kind of dipped back into my d-o-c, which is opiates and benzo, [and that’s] what led me to APN.”

Deep into her addiction, Christine found herself somewhere she never thought she’d be.

“I was working as a nurse … and I picked up a night shift,” Christine said. “I don’t remember the shift—like I ended up stealing or diverting oxycodone and then I was shooting myself up with straight Ativan and I guess I disappeared. [Then] they found me in a bathroom with needles all around. I got escorted off the premises by police and was sent home. Obviously, I was terminated. I didn’t have any legal consequences but at that point I was like, something’s got to give … so I looked up places and I found All Points North.”

With her back against the wall, Christine reluctantly sought treatment once again.

“I was living with my parents and my husband [at the time],” Christine said. “It was either go somewhere and do something or get out. I was like, Okay. Well I guess I’ll go … I probably was losing my nursing license so I was like, I might as well go.”

Prove That You Can’t Be Fixed

When Christine first came to treatment, she didn’t believe it would work for her.

“I ended up coming in on April 1st [of 2021] and, of course, I took everything I could take on the way up,” Christine said. “As soon as I got up there and the door shut, I was like, Yeah. No. I’m not going to do this. I don’t want to be vulnerable.”

After that, she decided she was on a mission to prove she was unfixable.

“I had something in me that just was like, No. I think you’re too broken. You can’t be fixed. So you’re going to do everything and you’re going to prove to everybody that they can’t fix you. And that’s kind of how I went into… it.”

Leaning Into Therapy

Little did Christine know that while trying to prove she was unfixable, she would actually begin to heal.

“Then, I met Dustin, who was my [APN] therapist,” Christine said. “I remember my first meeting with Dustin. He was like, ‘Listen—we got to go through this thing and you can tell me all the traumas of your life but we have 28 days to figure this out for you,’ [because] that’s what I signed up for … And I was like, Okay. I can get with this guy. This guy is pretty chill. [And] that probably was the turning point.”

This wasn’t Christine’s first time in therapy or in treatment. But, it was the first time she felt like she was able to embrace her true feelings rather than try to figure out how to get rid of them.

“I came in being really numb so I had trouble figuring out my emotions,” Christine said. “The only emotion I knew and was comfortable with was anger. I had been to therapy before where [I was told] like, ‘You really need to work on that—fix that.’ And Dustin’s like, ‘Screw that! Use it. Use it to your [advantage] to figure this out.”

Through her transformative therapy sessions, Christine was able to start to view sobriety in a whole new light.

“The very last thing Dustin ever told me on the day that I left was so powerful,” Christine said. “He was just like, ‘You deserve sobriety and I need you to know that.’ I still use that to this day … it’s not that I needed it—it’s that I deserved it. And that was something that was very simple and powerful [for me].”

Looking back on the impact of her therapy, Christine knows just how much it meant.

“It’s not even that he saved my life,” Christine said. “He taught me how to save my own. And that’s the most [incredible] thing he gave me.”

Sober Parties and Lasting Connections

Not only did Christine meet an incredible therapist at APN, but she also made lasting connections with some of the other program participants.

“I ended up getting in good with Kirsten, [my roommate], and then Drew. We were kind of The Three Amigos,” Christine said. “Kirsten loved people so she always brought me into like these sober parties and that’s what I remember the most about APN—[it’s] where [I] learned how to have sober fun in a safe environment.”

When you go to a rehab facility, fun isn’t likely the first thing you expect to have. But, as Christine found out, that was really something that APN was good at facilitating.

“We used to hang out in the hot tub. We used to go up and watch sunsets,” Christine said. “I don’t think it’s a secret that APN has NFL guys that come in. They would come hang out with us … so we would just have like this community of fun and that was more powerful than anything else.”

Fortunately, leaving APN didn’t have to mean leaving behind these new connections.

“Kirsten and Drew are still, to this day, my best friends,” Christine said. “We still have a group chat, we Zoom, we talk to each other. Kirsten just came up last week and we hung out for a couple of days—like those are my lifelong friends.”

Adjusting to Life Back at Home

At the same time Christine had made some new meaningful relationships, she’d have some repair to do in the relationships waiting for her back home.

“I think the hardest thing about coming home is your family has been away from you and they’re hearing about all this great stuff,” Christine said. “So my husband, I think, kind of almost expected me not to have angry moments because ‘I’m fixed.’ And it’s like, ‘No. That behavior is still there. I still have to work on it. I have a lot of work to do.’ And then one of the things Dustin told me was like, ‘Don’t hesitate to play the recovery card’ … and that’s what I did. I think that was really hard ‘cause I had to be really selfish in a way.”

Adjusting back to the “real world” would require Christine to let go of more than just her loved one’s expectations.

“I lived in a really small town where they definitely heard about what happened and I was definitely judged,” Christine said. “So I couldn’t even find a job and I was like, I’m living with my parents. I can’t be a nurse. How am I going to get out of this situation?”

Not always sure how she was going to get through it, Christine continued taking things one step at a time.

“I kind of trudged on,” Christine said. “I kept with my IOP. I kept with my meetings. I went when I didn’t want to go. I went double when I didn’t want to go. I worked with a sponsor. I was open with my family. And I didn’t attend things. There were just things I didn’t do because if I felt like it was a risk to my sobriety, it wasn’t worth it … I started to focus more on repairing my relationships than what I was doing for work.”

Figuring Out Her Next Moves

Before long, Christine was able to return to work. However, it was vastly different from any professional setting she’d been in before.

“Through some connections in my small town, I got a job as a lunch lady at a cafeteria,” Christine said. “It was part-time and I was probably making the least amount of money I’ve ever made… It was like this humbling [experience]. Then, I still [didn’t] know if I want[ed] to be a nurse …. [So], I just did my job the best that I could … and … I figured it out.”

Continuing to work hard, Christine’s situation began to turn around.

“[The] Board of Nursing eventually came back and … finally let me have a nursing license with a ton of restrictions,” Christine said. “Then I found Foundry Treatment Center, which is where I work now … [My boss] decided to take the chance [on me].”

Not only did her boss take a chance on her, but he also supported her through her sobriety.

“One of my other addictions is … I will work until you won’t let me work anymore,” Christine said. “Luckily, with being on probation, I’m not allowed to do that and my boss is very cognizant of it. So when I’m at work, I’m at work. And when I’m not at work, I’m living my best life. I work to live. I don’t live to work anymore.”

Living Her Best Life, Sober

Not only has Christine learned how to have sober fun since coming to APN, but she’s also learned how to enjoy her life outside of the workaholic grind. This shift, in turn, has helped her change her entire method of thinking.

“I used to [overthink] all my interactions and now I don’t,” Christine said. “Even if something was a little awkward … I’ll just say it. [My clients where I work always tell me], ‘You just seem super real.’ And [I’m] like, ‘It’s ‘cause I’ve been through it … You can live this best life if you just stay sober and it just keeps getting better.’”

While the idea of living a fulfilling life sober once seemed like a hopeless pipedream to Christine, it is now her driving force.

“In the word hopeless is the word hope,” Christine said. “So you just have to find the hope in the hopeless and then things will be better. That’s what I do and I think that’s what helps keep me sober—know[ing] there’s always a light, there’s always something.”

If you’re interested in learning more about All Points North and our addiction, trauma, and mental health recovery programs, submit our confidential contact form or call us at 855.934.1178 today. You never know how good your life can get when you allow yourself to receive the gift of sobriety.

More From Christine

Listen and watch Christine’s episode of Recovery x APN below, and find more episodes on YouTube, Spotify, and Apple Podcasts.

Learning to build this sober support network is a critical tool, particularly in early recovery. But as is the case with many life changes in the recovery process, this doesn’t always come naturally to people who have lived for years with a substance use disorder.

The Critical Importance of a Sober Support Network

Social support for sobriety is one of the most impactful factors for long-term success. Dozens of academic studies have found that individuals who have close relationships with people who are abstinent or strongly endorse sobriety have a much easier time staying sober.

In contrast, those who surround themselves with people who frequently use substances are at much higher risk of relapse themselves.

Humans are inherently social creatures. People look to their communities to learn what behaviors are acceptable, what is frowned upon, and how to behave to fit in as a member of the group.

People who are surrounded by those who drink alcohol learn that drinking is okay. Those who surround themselves with sobriety learn that substance use is frowned upon. This simple concept, described by psychologists as social learning theory, has proven itself to be a powerful force for behavioral change and activation for decades.

But knowing these effects gives you a certain level of control over them. You play a role in choosing your social group, which guides your actions in the future. If your peers aren’t acting in ways that align with your recovery goals, you can make the decision to seek out a sober support network on your own.

Pathways to Building a Sober Support Network

As important as it is to build a sober support network, it isn’t always something that comes easy for people new to recovery. Living with a substance use disorder can shape the way you approach social interactions, and people who get sober often need to try new methods of socialization in order to find a support network that helps them in recovery.

Thankfully, there are dozens of time-tested methods that can help. Below are some of the best ways to build a sober support network in recovery.

Family

For many people, finding support from family members can be the fastest way to build a robust sober support network. If your family supports you on your path to sobriety, you can turn to them when you’re struggling with cravings, need companionship, or simply want to get out and about for a sober activity.

Of course, family isn’t always the most supportive group. If your family is made up of people with their own substance use disorders, live far away from you, or don’t understand the challenges of achieving sobriety, they may not be the robust support network you need.

For people who have faced challenges with their families in the recovery process, starting a family therapy program can help restore these relationships and start them on the path of building a more supportive network.

Family therapy not only helps you heal damaged relationships but teaches you and your family members how to better support one another throughout your recovery.

12-Step Meetings

12-step meetings have helped millions of people recover from substance use disorders. Aside from the steps themselves, one of the most beneficial aspects of 12-step meetings is the robust network of social support that they offer.

There are a number of different 12-step organizations you can participate in, each catering to different types of addictive behaviors. Some of the more prolific groups include:

• Alcoholics Anonymous (AA)
• Narcotics Anonymous (NA)
• Heroin Anonymous (HA)
• Marijuana Anonymous (MA)
• Crystal Meth Anonymous (CMA)

All of these groups emphasize the importance of finding a community of sober peers, helping one another on the path to recovery, and living a lifestyle that makes it easier to maintain your sobriety.

The larger groups — such as AA and NA — have thousands of meetings held across the country every day. There is almost surely a group that meets in your area at least weekly, and potentially dozens of meetings happening each week if you live in a populated area.

In addition to providing actionable strategies to help people overcome their addictive behavior, these groups serve as social hubs for like-minded individuals to meet, gather, and socialize without turning to substance use. They are fantastic avenues for people to build a sober support network and can provide ongoing support for years to come.

If you can’t find meetings in your area or would simply rather attend virtually, there are hundreds of online meetings available every day around the world. The only requirement you must meet in order to participate in these meetings is a desire to stop drinking or using addictive substances.

Alternative Self-Help Groups

While 12-step meetings are the most common type of self-help group for people struggling with addiction, they don’t always fit the needs of everyone. Thankfully, recent years have shown substantial growth in alternative groups that can be just as effective at helping people build sober support networks and achieve lasting recovery.

Some alternative self-help groups include:

• SMART Recovery
• Refuge Recovery
• Women for Sobriety

These groups all offer different approaches catered to a wide range of individuals who are looking to maintain their recovery.

SMART Recovery, which stands for Self-Management and Recovery Training, is a secular organization that focuses on science-informed practices to help people recover. Groups are led by a trained facilitator and focus on evidence-based tools to help you get and stay sober.

Refuge Recovery is a group that emphasizes Buddhist traditions and tools to help people break free from their addictions. This includes learning the Four Noble Truths and following the Eightfold Path.

Women for Sobriety is a peer-support group designed specifically for women. It is a secular group that emphasizes self-empowerment and community support, with both in-person and online meetings available.

Make Friends in Treatment

Many people start their journey to recovery by attending a substance use treatment center. These professional treatment facilities offer many different therapy and treatment options, from cognitive behavioral therapy to medication-assisted treatment and more.

But they also typically have dozens of clients who are all on the same path to addiction recovery. Treatment centers capitalize on the inherent social support of several people working toward a common goal, and you can continue to do so yourself by maintaining these supportive relationships after leaving treatment.

Attend Group Therapy

Group therapy is one of the most common interventions used in substance use treatment, but if you’re continuing to struggle with social support after achieving sobriety, you can enroll in a group therapy program even after you’ve completed an addiction treatment program.

Group therapy is facilitated by a specially trained and licensed therapist but ultimately focuses on group members helping one another through their challenges in recovery. It brings together a group of people with a common problem to overcome obstacles in sobriety and support one another on their journeys.

Alumni Groups or Events

Treatment alumni groups and events bring people together after they’ve shared an experience in treatment. Going through substance use treatment with other people can be a powerful bonding experience, as dozens of people work together to overcome difficult emotional times and mental health challenges.

If you’ve graduated from treatment and are still looking to bolster your sober support network, see if your treatment center holds regular alumni meetings or alumni events that you could attend.

This not only reconnects you to people you may have gone to treatment with but introduces you to other people who have graduated from the same treatment program in your area. This can spark connections and friendships that quickly become the base of your sober support network and help you enjoy your sobriety just a little bit more.

Meet With an Individual Therapist

Social support doesn’t always have to mean meeting with a group. For some people, the pressures of social interaction in group settings can simply lead to stress or anxiety, making them feel worse than if they hadn’t sought out the socialization whatsoever.

If that’s the case for you, or you simply prefer individualized support, consider reaching out to an individual therapist. Therapists not only have an abundance of tools to help you with specific mental health challenges but can be lasting advocates for your recovery and well-being no matter what you’re going through.

Starting work with a therapist guarantees you that you’ll have at least one staunch supporter in your journey to recovery. Your therapist can help you work toward your goals and overcome cravings or other mental health challenges. They will be there to support you every step of the way.

Sober Activities

Getting involved in a sober activity can be a great place to build your sober support network. The options for these activities are nearly endless, but some common activities to meet people with shared interests include:

• Hiking
• Rock climbing
• Group fitness classes
• Art classes
• Continuing education
• Group cycling
• Running
• Fishing
• Organized sports

These types of activities are both enjoyable and inherently social. When compared to some of the other options listed for building a sober support network, they differ as they don’t center around recovery, but rather the activity at hand.

Joining a softball league, for instance, lets you build camaraderie through a shared interest rather than a shared sobriety. This provides people with a space where they don’t need to feel like they are always focusing solely on their sobriety but can start to simply enjoy their sobriety without having to constantly think about drug or alcohol use.

If you’re specifically looking for a sober group to do these activities with, there are typically several in any given area. Sober sports leagues, hiking groups, or cycling clubs can be found easily on the web or through other sober networking hubs, such as alumni programs or self-help support groups.

Get Help From All Points North

At All Points North, our team builds social support networks at every stage of our addiction treatment programs.

Whether that means enrolling in residential treatment where you can meet other people all working on the same path to recovery, or enrolling in individual therapy after years of sobriety — APN has every tool you need to create a support network that lasts.

If you find that you need professional assistance in creating a support network, contact the team at APN by calling 855.934.1178, filling out our confidential online form, or using the live chat function on our website. Our team is standing by to answer your questions, guide you toward treatment options that work for you, and support you on your personal journey toward recovery.

References

• Hallgren, Kevin A, and Nancy P Barnett. “Briefer assessment of social network drinking: A test of the Important People Instrument-5 (IP-5).” Psychology of addictive behaviors : journal of the Society of Psychologists in Addictive Behaviors vol. 30,8 (2016): 955-964. doi:10.1037/adb0000218

By taking a comprehensive approach and acknowledging the interconnectedness of mind, body, and spirit, individuals can attain overall well-being rather than just symptom management. In this article, we’ll explore the benefits of combining traditional and alternative mental health therapies. Additionally, we’ll provide an overview of some of the therapies available at APN. Ultimately, it is our goal to help others on their journey to wellness, regardless of how or where they get there.

Understanding Traditional Mental Health Therapies

The formalization of mental health therapy began to take shape in the late 19th and early 20th centuries with the emergence of modern psychiatry and psychology.

One significant milestone in the history of mental health therapy is the establishment of asylums or psychiatric hospitals. While these institutions are often criticized for their harsh conditions and questionable practices, they represented early attempts to provide care and treatment for individuals with mental illness.

Over time, many people advocated for more humane treatment and introduced moral therapy approaches such as emphasizing kindness, empathy, and social interaction as therapeutic tools.

Throughout the 20th century, advancements in psychotherapy, pharmacology, and neuroscience further expanded the scope of traditional mental health therapy. Psychotherapeutic approaches such as cognitive behavioral therapy (CBT), psychodynamic therapy, and interpersonal therapy became increasingly prominent, alongside the use of psychiatric medications to manage symptoms of mental illness.

Today, traditional mental health therapy encompasses a wide range of evidence-based modalities aimed at addressing the diverse needs of individuals with mental health conditions. While the field continues to evolve with ongoing research and technological advancements, its roots in ancient practices and the pioneering efforts of early mental health advocates have greatly shaped our reality today.

Understanding Alternative Mental Health Therapies

At the same time, the history of alternative mental health therapies is also diverse and spans cultures and civilizations throughout history. Many alternative therapies have roots in ancient healing practices and traditional medicine systems that predate modern Western medicine.

Alternative mental health therapies can include mindfulness-based interventions, yoga, meditation, acupuncture, massage therapy, and more. While some alternative therapies lack empirical evidence, many have shown promising results in improving mental well-being and reducing symptoms of anxiety, depression, and trauma.

The Power of Integration

Combining traditional and alternative therapies offers a synergistic approach to mental wellness. By addressing the mind, body, and spirit holistically, individuals can experience comprehensive healing and long-term resilience. For example, a person undergoing cognitive-behavioral therapy for anxiety may benefit from incorporating mindfulness meditation to manage stress and enhance emotional regulation.

Several studies have supported the effectiveness of integrating traditional and alternative therapies. One meta-analysis found that combining psychotherapy with mindfulness-based interventions resulted in greater improvements in depressive symptoms compared to either treatment alone. Additionally, another study demonstrated that by combining medication with yoga, individuals with depression could benefit from improved health outcomes.

Benefits of Holistic Approach

Taking a holistic approach to mental wellness offers numerous benefits, including those listed below.

Comprehensive Care

Holistic therapies address the underlying factors contributing to mental health issues, rather than just managing symptoms. Many people find that by taking a holistic approach to their mental healthcare, they can improve aspects of their mental well-being that traditional treatments alone were unable to provide.

Personalized Treatment

By integrating various modalities, individuals can tailor their treatment plan to suit their unique needs and preferences. Because no two individuals are the same, it makes sense that cookie-cutter approaches to mental healthcare don’t work either.

Empowerment

Holistic therapies empower individuals to take an active role in their healing journey. Rather than relying on external factors alone – like therapy sessions and psychiatric medication – individuals can learn how to better support their personal needs through practices that support their ongoing mental wellness.

Long-Term Resilience

By fostering resilience and coping skills, holistic approaches can promote long-term well-being and reduce the risk of relapse. Adding another layer of support, individuals can increase their likelihood of success when navigating the challenging moments of life.

All Points North (APN): A Leader in Holistic Mental Health Care

All Points North (APN) is at the forefront of providing comprehensive mental health services that integrate traditional and alternative therapies. With a focus on holistic wellness, APN offers a wide range of evidence-based treatments and innovative modalities to address addiction, mental health disorders, and trauma.

Residential Treatment Programs

APN offers residential treatment programs designed to provide intensive support and therapy in a structured environment. These programs incorporate a combination of traditional therapies, such as psychotherapy and psychiatric medication, with alternative modalities like mindfulness training, yoga, meditation, and more.

Virtual and In-Person Therapy

Providing both virtual and in-person therapy options, APN strives to accommodate individual preferences and needs. Through telehealth services, individuals can access therapy from the comfort of their own homes, making treatment more accessible and convenient.

Mindfulness Training, Yoga, and Meditation

Mindfulness-based interventions, yoga, and meditation are all integral components of APN’s holistic approach to mental wellness. These practices are known to promote relaxation, reduce stress, and restore emotional balance, thus enhancing overall well-being and resilience.

Psychiatry and Innovative Modalities

APN offers comprehensive psychiatric services, including medication management and innovative modalities such as deep transcranial magnetic stimulation (TMS) and ketamine therapy. These cutting-edge treatments offer new avenues for individuals who may not have otherwise responded to traditional approaches.

Holistic Therapies

In addition to traditional and innovative modalities, APN provides a range of holistic therapies to support mental health and wellness. These include equine therapy, neurofeedback, stellate ganglion block, massage therapy, and more.

Combining Traditional and Alternative Mental Health Therapies

The integration of traditional and alternative therapies offers a holistic approach to mental wellness that addresses the body, mind, and spirit. By combining evidence-based treatments with innovative modalities, individuals can experience comprehensive healing and long-term resilience.

All Points North (APN) is dedicated to providing comprehensive mental health services that embrace this holistic philosophy. If you or a loved one are seeking support for addiction, mental health issues, or trauma, reach out to APN by filing out our confidential contact form or calling us at 855.934.1178.

References

• “Acupuncture: What You Need to Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, www.nccih.nih.gov/health/acupuncture-what-you-need-to-know#:~:text=Acupuncture%20is%20a%20technique%20in,for%20at%20least%202%2C500%20years. Accessed 22 June 2024.
• Center for Substance Abuse Treatment. Brief Interventions and Brief Therapies for Substance Abuse. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 1999. (Treatment Improvement Protocol (TIP) Series, No. 34.) Chapter 7—Brief Psychodynamic Therapy. Available from: https://www.ncbi.nlm.nih.gov/books/NBK64952/
• “Everything You Need to Know about Massage Therapy.” Cleveland Clinic, Cleveland Clinic, 30 Apr. 2024, health.clevelandclinic.org/benefits-of-massage.
• “The History of Psychotherapy.” Restoring Wellness Solutions, 3 May 2024, restoringwellnesssolutions.com/the-history-of-psychotherapy/.
• Khoury B, Lecomte T, Fortin G, Masse M, Therien P, Bouchard V, Chapleau MA, Paquin K, Hofmann SG. Mindfulness-based therapy: a comprehensive meta-analysis. Clin Psychol Rev. 2013 Aug;33(6):763-71. doi: 10.1016/j.cpr.2013.05.005. Epub 2013 Jun 7. PMID: 23796855.
• Markowitz, John C, and Myrna M Weissman. “Interpersonal psychotherapy: principles and applications.” World psychiatry : official journal of the World Psychiatric Association (WPA) vol. 3,3 (2004): 136-9.
• “Meditation: What It Is, Benefits & Types.” Cleveland Clinic, my.clevelandclinic.org/health/articles/17906-meditation. Accessed 22 June 2024.
• “Mental Health Medications.” National Institute of Mental Health, U.S. Department of Health and Human Services, www.nimh.nih.gov/health/topics/mental-health-medications. Accessed 22 June 2024.
• Shapero, Benjamin G et al. “Mindfulness-Based Interventions in Psychiatry.” Focus (American Psychiatric Publishing) vol. 16,1 (2018): 32-39. doi:10.1176/appi.focus.20170039
• Shapiro, David et al. “Yoga as a complementary treatment of depression: effects of traits and moods on treatment outcome.” Evidence-based complementary and alternative medicine : eCAM vol. 4,4 (2007): 493-502. doi:10.1093/ecam/nel114
• “What Is Cognitive Behavioral Therapy?” American Psychological Association, American Psychological Association, www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral. Accessed 22 June 2024.
• “Yoga: What You Need to Know.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, www.nccih.nih.gov/health/yoga-what-you-need-to-know. Accessed 22 June 2024.

John Abraham, a renowned figure in the National Football League (NFL), is celebrated for his exceptional skill as a defensive end and outside linebacker. With a career spanning 15 years, he quickly established himself as a formidable force on the field, later enhancing his legacy with impactful stints at the Atlanta Falcons and the Arizona Cardinals. Accumulating over 130 sacks, five Pro Bowl selections, and two All-Pro honors, John Abraham’s contributions have solidified his status as one of the premier defensive players of his era.

What makes John so interesting is his unique story of failure and triumph. He courageously opened up about his journey into sobriety and healing on the All Points North (APN) podcast episode, I Had to Reframe My Thinking to Heal: Recovery x John Abraham. To find out more about John’s recovery story and his time spent at APN Lodge, check out the full podcast episode or continue reading the article below.

Reaching Rock Bottom

Like many stories of redemption, John’s story starts out with a rock bottom scenario that ultimately pushed him to make necessary changes in his life.

“[Right before I got treatment for the first time], I was going through one of my manic states,” John said. “I was not feeling well mentally and it was going on for probably about six or seven years, but I was steadily fighting it because I wanted to be strong. I was thinking that one day [I’d] just wake up and be fine.”

As it turns out, John would soon find out he was far from fine.

“And that day, you know, I chose to go to the hospital again,” John said. “[But] there was a cop there and he had his back turned. I felt that would be a good way to commit suicide without anybody knowing, so I attacked the cop [and started going] for his gun. I thought that would be enough for him to shoot me, but he didn’t … this [was] the first time I ever felt like something’s wrong with me.”

While John had been grappling with mental illness for some time that was only further exacerbated by his substance abuse, he finally began to understand the gravity of his situation after having hit rock bottom.

“This is the first time, mentally, I was like, John I really think this is serious. You know?” John said. “Because all the stuff I had before the suicidal thoughts—the self-mutilation things, [the] hurting myself in any way possible, hitting my head, or driving under [the] influence [and] wanting to crash, or doing things that really [weren’t] viable to stay in life—[all made me realize how bad it had gotten]. [After that], I prayed and I was like … if you can stop this mental stuff I’m going through, or at least help me through this, I’ll stop drinking. And from that day, I haven’t picked up alcohol since.”

What’s the Point?

Although John had left the world of substances behind, he still had a lot of healing to do to move forward. His first stop would be at a treatment facility for alcoholics.

“[From the hospital], I went to a [rehab treatment center] for alcohol and I was kind of like, this is not my problem, you know?” John said. “Because we have to identify, ‘Hi, my name is John, I’m an alcoholic.’ I said all that and I still want[ed] to kill myself … so [I thought], what’s the point of me being here?”

Whether it was the environment or John’s mindset, he found it difficult to dig deep in the issues he needed to face in order to continue onward.

“I spent 30 days there but the whole time I was in my mind [thinking], I can easily just sneak off. Nobody [will] ever find me … I [was] still in this mindset [where I was] isolating myself even though I [was] around people. So when I left there, I talked to my best friend and she was like, ‘What’s wrong?’ I was like, ‘I’m still not leaving the house. I’m still not doing anything productive. I’m still not talking to people. I’m still not being open.’ She was like, ‘Well, we found this place, All Points North, in Colorado.’ I said, ‘Man, I ain’t paying no money to go out there.’ She said, ‘insurance will.’ ‘Okay cool. I’ll do it,’” John said.

Leaning Into Vulnerability

At first, John’s head wasn’t really in the game.

“If you look at [APN] online you’re thinking, okay … I can just go relax. I’m gonna go just chill for 30 days. You know? – get some free food … meet a couple people … So when I got here, I was not open. I was not clear,” John said. “You know, I went to AA meetings every night, I did all that stuff. [But] after I left [APN from the first] 30 days, [I] went back home [to] isolation. [I was still having] suicidal thoughts, still feeling like I wasn’t enough … because I spent 30 days bullshitting.”

John was starting to realize that there was no easy formula for feeling better and that he would have to do the work if he wanted to see the results.

“I just spent 30 days wasting time,” John said. “I [was] 43 years old at the time [and I was thinking to myself], you’re still a kid. You can’t even talk to yourself about stuff … you’re scared. [So] I end up coming back [to APN] a second time.”

This time, John was determined to take things much more seriously.

“After sitting at home, [I was] really feeling like I hadn’t left this place—meaning my mind was still here,” John said. “So I said, ‘I’m going back,’ and I went. I was like, whatever you say [to] do, Laura [an APN therapist], I’m going to do … when I was at home, I wasn’t washing my ass. I wasn’t I wasn’t cleaning my room. I wasn’t even driving anywhere. I wasn’t going to see people. I wouldn’t answer my phone. So … when I [came back] here [I decided I was going to] wake up in the morning, take a shower, get right, go to every meeting, work out—do everything possible … I said, ‘this time, you’re going to be proactive, just like when you played football, just like when you try to be a better father … I’m gonna go out here and I’m gonna give it my all.’”

Third Time’s The Charm

Part of giving it his all meant accepting when he needed more help than he initially thought.

“After I left that second time, I wasn’t better but I was getting better,” John said. “My success was waking up in the morning, getting out of the bed, taking a shower, going downstairs, even if [I] just [went] to the grocery store … it sounds very mediocre or minimal, but just walking downstairs, going to the grocery store, and being around people [helped with] getting out of that feeling of being alone. You know? I picked up writing, which really helped me a lot, [but] I still was dealing with the suicidal stuff.”

Despite his best efforts, John couldn’t seem to break free from his tormenting thoughts.

“Everything felt broken, even though they weren’t – like mentally looking back, they weren’t broken, but in my mind I just felt like I wasn’t enough,” John said. “So I came back here [for a] third time [and that’s] when I figured out that I was just running from being good. I wasn’t bad anymore. I thought I was still bad, [but] I wasn’t.”

Shortly after coming back to APN, John figured out the key to his personal recovery by using the tools he had learned in the program.

“So I talked to Laura [and] I was like, ‘Laura, you know, I’m going to leave,’” John said. “She’s like, ‘You sure, John? It’s only been like 10 days.’ I said, ‘You know what, I’m ready’ … And something just clicked … It was no more blocking my blessings. It was no more saying no the things that I knew I could say yes to.”

Continuing the Path

After three stays at APN, John was finally able to put into practice the things he had learned and apply them elsewhere in his life. What he found was that this is a continual process that takes time to unfold.

“You don’t graduate,” John said. “It’s all about trying to get better.”

Another thing John learned is how to accept himself for both where he’s been and where he’s at now.

“I think that’s the biggest thing is knowing that you can always change,” John said. “For me, I was beating [myself up from] my stuff [in] the past. Like, how are you beating yourself up [for] stuff that you can’t change? It’s not even rational when you think about it.”

Now, John tries to focus more on the present and preparing himself for the future, as opposed to dwelling on the past.

“I’m thinking right now, how is this podcast going to help me a year from now?” John said. “[I’m] not worrying about [what] I cannot change.”

When he does get stuck in a difficult moment, John tries to remember to resource his relationships with others.

“The worst thing is when you’re feeling like nothing, but you always can pick up someone else,” John said. “Even if I’m feeling like [it’s] the worst day, I can call someone that’s having a better day … and they need to hear from me.”

These sorts of conversations and connections can help put things into perspective.

“You know, every now and then you’ll have your bad moments,” John said. “You’ll think, oh if I [could have done] this, but then you got to look at where you are now. Look at the strength that you built … When I started seeing me getting up in the morning as an achievement, when I started seeing me taking a shower as an achievement, when I started seeing me pumping my gas as an achievement, everything seemed like a win.”

Big Beautiful Changes

As these new thought patterns began to take root in John’s brain, his life began unfolding in some beautiful ways.

“[The greatest] thing you can give someone [is your time and presence],” John said. “[For example, I knew my relationship with] my oldest daughter was gonna be the one I need[ed] to work on because she was with me through my bad phases. You know—being in the league and drinking. She’s seen it all … Well, she’ll be 22 next month … and she surprised me for her spring break. That’s some shit that you don’t expect. Like, she’s in college and my daughter came to see me for spring break?!”

Now, John’s starting to see the payoff from all his hard work and reaping the rewards in his relationships.

“You know, like I said, making those phone calls, calling my daughters, texting them, like doing all kinds of stuff to make sure that I was a presence in their life, not just you know being here every now and then, ‘it’s Christmas time,’” John said. “I give them something every day. Like, I’m hitting them up [saying], ‘What’s going on? … What [do] you want to [do]? I’m taking you wherever … I’m here for it.’ So that was a big turnaround in my life.”

As John came to find out, his relationship with his children was one of his largest driving forces helping him continue on his path to recovery.

“As hard as I worked on being a great football player, I had to work just as hard to be a great father,” John said. “And being a great father is more now being a great friend. You know? – being commutative, being able to talk, asking stupid questions, asking stuff that might be uncomfortable … it’s not [just] being a parent. Most of the time now it’s being a friend and being someone they can literally talk to.”

Having this improved relationship with his daughters wouldn’t be possible without all the work he’s done to improve the way he shows up in relationships.

“[Now], I can just really be in the moment,” John said. “I’m in this moment now. I’m not thinking about what I’m doing five/ten minutes after we leave. I’m not thinking about getting off the mic right now. I’m thinking about being out here. Being [fully present] with my kids now, I don’t think about what I am doing afterwards. I don’t think about going through the motions … It’s always something you can get better at, it’s always something you can change, whether it’s your haircut, whether it’s your clothes, whether it’s your body. It’s always something. But, can you be happy for where you [are] right now? Like, right in this moment.”

A Former NFL Player Who No Longer Blocks His Blessings

Being in the NFL for so long, John previously learned to focus on the negative.

“One thing that football kind of messed me up on … [was] look[ing] at all my negative plays,” John said. “I would never pat myself on the back for the positive plays, so I think that switched over into my life too. [Now, whenever] I have a human problem … stuff that happens to people that are not in the NFL every day … I start letting go. I’m like, dude you can’t keep grading yourself … it ain’t our job to stay down. It’s our job to bring ourselves up.”

Part of letting go of negative thinking patterns meant finally giving himself some grace, instead of constantly holding himself to impossible standards.

“I played 15 years in the league. I got 133 and a half sacks. I made five. Instead of [being proud, I’d say things like], ‘Dang, I only did 15 years. I only got 133. Man, I was eight sacks away from being a top five. Dang, I only made five pro. I should have made seven.’ [Now, I say things like], ‘John, your test is over … You did not fail.’ I didn’t fail … If I wanted to do a mile and I finished my mile in four minutes compared to three minutes, it doesn’t mean I failed. You did finish your test. Your task was completed. You can still talk about what you did do.”

With 991 days sober at the time of the podcast recording, John was finally ready to stop blocking his blessings.

“I’m always going to be in recovery,” John said. “A lot of times my big thing was blocking my blessings, [but now I no longer do that] … We have so many blessings that we don’t know [and that we take for granted].”

While John Abraham is certainly an esteemed retired football player, it is his accomplishments off the turf that really speak to us here at All Points North. We know that by sharing his story, he will be able to affect change with so many others who may be facing similar challenges.

If you’re interested in learning more about All Points North and our addiction, trauma, and mental health recovery programs, submit our confidential contact form or call us at 855.934.1178 today. You never know how good your life can get until you deal with the things that are hard.

More From John Abraham

Listen and watch John’s episode of Recovery x APN below, and find more episodes on YouTube, Spotify, and Apple Podcasts.

Starting the path to recovery can help stop this financial harm, and learning financial wellness in recovery can help prevent the stress and hardship people often face in their first years of recovery.

Common Financial Challenges in Early Recovery

There are a number of financial challenges people face in their first days, months, and years of recovery. Of course, each person’s level of financial hardship or challenges is unique, but there are some common challenges that many people experience.

Debt

Living with a substance use disorder can quickly lead to prioritizing drug or alcohol use above other important obligations. This prioritization often results in people missing bills or payments, accumulating credit card debt, or taking out loans to subsidize their substance use.

Additionally, many people who are experiencing harmful physical effects from their substance use find themselves with large medical or hospital bills. These debts can quickly begin accumulating overwhelming amounts of interest, damage their credit score, and prevent them from finding housing.

Unemployment

The harms of substance use often stretch into the workplace. People with a substance use disorder may lose their jobs due to the consequences of substance use, such as being too physically sick to attend work or showing up to work intoxicated.

Other consequences that may affect your ability to get employed in early recovery include:

• Criminal charges
• A need for continuing addiction treatment
• Extended gaps in employment history

These can serve as roadblocks for people hoping to bounce back from a substance use disorder that has caused substantial harm to their personal and financial well-being.

Lack of Financial Skills

People with substance use disorders often dedicate much of their time to using, recovering from, or seeking out their substance of choice.

This prioritization of substances over other important aspects of life can often lead to people missing out on developing a strong set of financial skills, leaving them ill-prepared to achieve financial wellness in recovery.

Building necessary financial skills can be accomplished during recovery, but it often takes longer to create a strong foundation of financial health when people are getting sober for the first time.

Treatment Cost

On top of the several other financial challenges people face during a substance use disorder, paying for effective drug and alcohol treatment can often be a challenge.

Evidence-based addiction treatment typically involves intensive treatments and therapies from a wide range of medical and mental health specialists and frequently requires people to take time away from work while treatments are being administered.

There are several options for reducing the overall cost of treatment, such as insurance, scholarships, or part-time treatment, but many people still struggle with keeping their finances balanced with this unexpected cost.

How Financial Wellness Supports Your Recovery

Knowing the several different financial challenges people face during recovery, it’s important to recognize how any combination of challenges can impact your ability to get sober, stay sober, and live a more fulfilling life in recovery.

Financial wellness in recovery isn’t just a matter of keeping your bills paid but can be an important component in resisting future relapse.

Reducing Stress

Living with financial hardship can quickly compound the degree of psychological distress you feel from day to day. This effect has been repeatedly verified by academic research and is plainly apparent to anyone who has experienced food insecurity, housing insecurity, or other types of financial anxiety.

Reducing stress is incredibly important in the context of substance use recovery. The early days of recovery are often stressful enough on their own, especially when people are going through the stages of physical and psychological withdrawal.

Higher levels of stress have been repeatedly connected to a greater risk of relapse, leaving treatment, and mental health consequences.

When you are chronically stressed due to financial hardship, it can be difficult to focus on the treatments and therapies that help you achieve and maintain your sobriety. Financial anxiety can also lead to more frequent cravings and negative emotional states, all of which hold you back from fully engaging with the treatment process.

Building Security

The counterpoint to reducing stress is building a sense of security. A feeling of security is vital to effective addiction treatment. It can remove potential triggers, help people overcome negative mental health symptoms, and reduce the intensity of substance use withdrawal or cravings.

Developing financial wellness in recovery helps people soothe their anxieties about the future and focus their attention on the here and now. This provides a much more flexible and productive space for people to focus on learning new coping mechanisms, resisting substance use cravings, and overcoming the challenges of achieving recovery.

Getting Effective Services

The cost of receiving effective treatment services is one of the most widespread barriers to care. Science has repeatedly shown that people have much greater chances of sustaining recovery if they receive evidence-based addiction treatment and that people are more likely to remain abstinent when they continue with these services long-term.

While most people start their journey to addiction recovery in a residential or outpatient addiction treatment program, continuing to participate in individual or group therapy can provide ongoing support and accountability.

Financial wellness in recovery helps people build these potential costs into a budget and continue getting the help they need to stay sober.

How to Achieve Financial Wellness in Recovery

Understanding how impactful your finances can be on your mental health, it quickly becomes apparent how important financial wellness in recovery can be. The path to achieving financial health in recovery isn’t always easy, though, and it can take some time to develop the tools and skills for financial health.

However, there are a few simple strategies that can start you along the path.

Creating a Budget

A detailed budget is the fastest way to get a handle on your financial situation. Creating and sticking to a budget can not only help you create a plan for where your money is spent but will get you more familiar with your spending habits in general.

Paying careful attention to where your money comes from and where it goes is the first step in financial wellness. A budget helps you grow more familiar with your bills, mandatory expenses, and discretionary spending and can further help you allocate your money in a way that supports your goals for financial wellness in recovery.

Finding Employment

If you have entered addiction treatment without a secure job position, finding employment that fits your skills is an important next step. The best addiction treatment centers will typically support their clients in developing effective strategies for this process, including:

• Crafting a resume that will impress potential employers
• Teaching interview skills
• Helping determine what job opportunities are available
• Highlighting pathways to job training or education programs

Finding a stable source of employment is a critical step in building a new life in recovery. While there can be several challenges in this stage, overcoming them can help you find financial security and work that you feel passionate about doing.

Building Financial Wellness Skills

Many of the skills for long-term financial wellness aren’t taught in schools. Instead, people will often need to seek out an education in financial literacy on their own, either through specific education programs or books dedicated to helping people understand the main components of financial well-being.

Building these skills could include educating yourself about topics such as:

• Retirement planning
• Investment strategies
• Understanding credit and credit scores
• Debt management
• Managing taxes
• Savings strategies

Learning more about these basic financial wellness skills not only helps you to prevent financial insecurity now, but it also helps you build a healthy long-term plan to achieve your goals in recovery.

Creating an Emergency Fund

An emergency fund is a simple way to prevent catastrophic consequences from unexpected life events. By prioritizing making an emergency fund early into your recovery, you can save yourself from experiencing sudden unexpected hardship due to events such as:

• Medical bills or expenses
• Taking care of a loved one who has fallen ill
• Car crashes or repairs
• Home repair
• Job loss
• Legal issues

An emergency fund is essentially a financial safety net. It can prevent you from going into debt due to unexpected expenses and make you feel more comfortable that you are prepared for anything that might happen.

Start Treatment

If you haven’t done so already, starting effective drug and alcohol treatment can be the fastest way to start your path to financial health.

A comprehensive addiction treatment program focuses on much more than mere abstinence. It also provides specific services to help people with mental health challenges, social difficulties, financial health, and much more.

Treatment can help you restore your financial well-being in a number of ways. First, stopping drug and alcohol use can quickly eliminate a massive monthly expense.

People with substance use disorders regularly spend well outside of their means in order to obtain their substance of choice, and finding a way to stop substance use eliminates this expense entirely.

Second, addiction treatment can help restore your ability to find and maintain employment. Substance use disorders can produce a wide range of mental health effects that interfere with your ability to work, including:

• Spending an excessive amount of time recovering from substance use
• Frequent substance cravings
• Loss of interest in activities outside of substance use
• Giving up important commitments or responsibilities in favor of substance use
• Struggling to maintain relationships due to substance use

Any one of these symptoms can prevent you from achieving your career goals. By breaking free from a substance use disorder with targeted treatment methods, you can regain the ability to perform at your best in the workplace and advance your career.

Finally, overcoming a substance use disorder frees you to spend your time and energy as you see fit rather than being caught in a cycle of substance use.

When people achieve substance use recovery, they often find that they have a great deal of free time, which can then be spent building their job skills, seeking work opportunities, or improving their productivity.

Abstinence alone may not be enough to save you from a bad financial situation, but it can help stop your addiction from making your financial difficulties even worse.

Break Free from Addiction at APN

At APN’s comprehensive addiction treatment programs, our team is dedicated to providing the best evidence-based treatments to help you or your loved one overcome a substance use disorder. Get started with treatment today by filling out our confidential contact form or by calling us at 855-232-8217.

References

• Ryu, Soomin, and Lu Fan. “The Relationship Between Financial Worries and Psychological Distress Among U.S. Adults.” Journal of family and economic issues vol. 44,1 (2023): 16-33. doi:10.1007/s10834-022-09820-9

Physical and mental health are not separate, they’re deeply connected. While there is plenty of room for all foods in a balanced diet, a few specific foods can help lessen depression symptoms, reduce anxiety, and support essential brain health – benefits that can complement your recovery behaviors so you can find your stride and thrive.

7 Recovery Foods That Can Naturally Improve Your Mood

What foods help improve mood, and how do they accomplish this amazing task? We’ve composed a list of seven recovery foods to improve your mood and help you in your journey to recovery.

1. Fatty Fish

Fatty fish can improve your mood primarily because it contains a hefty dose of omega-3 fatty acids. Omega-3s are associated with many health benefits; according to an article from Harvard Medical School and over 30 clinical trials, omega-3s have specific properties that can help relieve depressive symptoms.

Fatty fish contains two of the most closely studied omega-3 fatty acids, EPA and DHA. In clinical studies, EPA has typically proven to be the most effective at reducing depressive symptoms – almost all fish have a combination of DHA and EPA (including some shellfish).

Research suggests that getting at least one gram of omega-3 fatty acids per day can help reduce depressive symptoms, which amounts to eating fatty fish, like salmon, a few days a week.

Other fatty fish you can try include:

• Mackerel
• Herring
• Sardines
• Sea bass
• Trout
• Swordfish

All of the fish above contain relatively high amounts of omega-3s.

You can air fry or bake your favorite fish, saute and baste with butter and your favorite herbs, or throw some on the grill (wrapping in tin foil with herbs will help protect the fish and minimize the mess).

2. Leafy Greens

Dark, leafy greens, such as kale, spinach, watercress, and arugula, are rich in zinc, magnesium, selenium, and folate. These nutrients can help to reduce depression and anxiety and may be beneficial for sleep.

You can add leafy greens to almost any meal with a simple side salad served with a citrusy vinaigrette; the vitamin C found in citrus can help your body absorb more nutrients, and vinaigrette naturally tenderizes rougher leafy greens like kale.

If you don’t enjoy the taste of leafy greens on their own, try blending spinach or kale into a fruit smoothie. You’ll still get all of the essential nutrients, plus the added vitamins and flavor from your favorite fruits.

Add leafy greens to a sandwich or toss them into some pasta before serving, and with time, you’ll find new ways to enjoy leafy greens and easily make them a routine part of your meals.

3. Cruciferous Vegetables

Cruciferous vegetables make our list of foods to improve your mood for their high levels of chromium. Chromium is an essential building block for several neurotransmitters and hormones, including serotonin, norepinephrine, and melatonin. Your brain needs these neurotransmitters to function at its best – and people who suffer from mood disorders are often deficient.

Cruciferous vegetables include:

• Broccoli
• Cauliflower
• Cabbage
• Brussels sprouts

If you haven’t always enjoyed cruciferous veggies, you can easily spice them up with some new techniques. Broccoli, cauliflower, cabbage, and Brussels sprouts all do well in the air fryer – wash your veggies, then prep them by chopping the sprouts into quarters, separating the broccoli and cauliflower into bite-size pieces, and roughly chopping or shredding the cabbage.

From there, simply spray the veggies with a bit of olive or avocado oil, sprinkle with seasonings (garlic powder, salt, pepper, onion powder, red pepper flakes, etc.), and toss to combine. Then air fry at 400ºF for about 6-8 minutes. You can use a similar method to prep a whole batch of veggies on a sheet pan in the oven, just add a bit more cook time. Sheet pan veggies are a great option for simple meal prep.

You can get creative and drizzle your veggies with some balsamic reduction or a honey citrus vinaigrette before cooking – both options will caramelize beautifully and add a ton of flavor.

4. A Variety of Fruits

Eating a variety of fresh fruits can be just as beneficial as upping your veggie intake. Fruit is an essential component of a nutrition plan and can directly impact brain health; bananas and berries, in particular, have been linked to lower rates of depression. While the exact method of why fruit can help with depression is unclear, researchers have posited several theories.

Berries are high in antioxidants, which can help fight inflammation by relieving oxidative stress. They also contain anthocyanins, chemicals linked to lower rates of depressive symptoms.

In addition to offering 32g of magnesium, bananas are also high in vitamin B6, which can support lowered rates of stress, anxiety, and depression. Vitamin B6 is a crucial building block for neurotransmitters like dopamine and serotonin – the classic “feel-good” neurotransmitters.

You can eat bananas, berries, and other fruits as a snack or side and use them to top your favorite cereal or yogurt. Blended bananas work as an excellent smoothie base or ice cream alternative. The magnesium in bananas can promote better quality sleep, making them ideal for a pre-bedtime snack.

Speaking of sleep health, tart cherry juice elixirs have recently gone viral on social media as part of a pre-bedtime routine. According to the Cleveland Clinic, tart cherries “have a small amount of both melatonin and tryptophan, an amino acid used in the production of serotonin and melatonin.” There are plenty of tart cherry sleepytime elixir recipes on the internet, but it’s important to note that tart cherry juice, like any other fruit juice, can be high in sugar, which can negatively impact sleep quality. Enjoying fruit throughout the day can help you get the same nutritional benefits without the bedtime sugar rush.

5. Seeds and Nuts

Seeds and nuts offer moderate protein, healthy fats, and a good amount of fiber. They also provide essential vitamins and nutrients, including zinc, selenium, and tryptophan. People deficient in these nutrients often struggle with depressive disorders, so while seeds and nuts may not be a direct mood booster, they can promote healthy cognitive function and memory.

Seeds and nuts are often higher in omega-3s, just like fatty fish. You can enjoy a variety of nuts and seeds, including:

• Walnuts
• Almonds
• Cashews
• Pecans
• Flax seed
• Chia seeds
• Pumpkin seed
• Sunflower seeds

Soaking nuts and seeds makes them easier to digest without the added salt and oil from roasting – you can also make your own nondairy milk this way. Still, nothing beats the crunch of roasted nuts, pumpkin seeds, or sunflower seeds on a salad with your favorite veggies. Add some berries, your favorite cheese (goat cheese is great!), and chicken or salmon.

You can pack nuts and seeds as an easy snack or use them to top your smoothie – the crunch adds a fun textural element to your diet. Chia seed pudding makes a great breakfast paired with fresh fruit!

6. Fermented Foods

Fermented foods are a great source of probiotics – gut-friendly bacteria that can provide several health benefits.

Fermented foods include:

• Sauerkraut
• Kombucha*
• Yogurt
• Kimchi
• Tempeh
• Miso
• Kefir

A healthier gut microbiome is linked to lower rates of depression; the gut produces up to 95% of your serotonin. The probiotics found in fermented foods can help increase serotonin and gamma-aminobutyric acid (GABA) production, both known as “feel-good” neurotransmitters.

*One important note for those in recovery: kombucha can contain up to 0.5% alcohol, a natural byproduct of the fermentation process. Fermented foods can be a bit harder to digest if you have a sensitive stomach. You know your body best – if you’re at all worried, ask your doctor to recommend a quality probiotic that will provide the same health benefits as fermented foods.

7. Dark Chocolate

Not only is chocolate delicious, but minimally processed chocolate is also full of feel-good nutrients. Chocolate offers N-acylethanolamine, flavanols, theobromine, and a little bit of caffeine – all linked to improved mood and cognitive function. Dark chocolate can help you satisfy the sugar cravings common in addiction recovery without the crash.

Dark chocolate (50% cacao or higher) offers the most benefits. According to a survey of over 13,000 adults, dark chocolate may be associated with “reduced odds of clinically relevant depressive symptoms” and participants who ate dark chocolate within the previous 24 hours of the survey were 70% less likely to report depression symptoms.

You don’t need a lot of chocolate to get the cognitive benefits – too much chocolate can have an adverse effect, especially before bedtime.

Finding a Food Balance in Recovery

Most people can enjoy a little bit of everything within moderation – all foods fit in a balanced diet. However, some foods are less nutrient-dense and associated with inflammation and other issues that can make recovery more challenging.

Foods to Enjoy in Moderation

While it’s important to feel present for milestone moments in recovery, prioritizing whole foods can help you make mindful decisions that keep you on track. Find a balance by filling up on the 7 foods that can naturally improve your mood above, and occasionally enjoy the food categories below.

“Processed Foods”

Some people consider “processed foods” unhealthy, however, most food is processed. According to the Academy of Nutrition and Dietetics, processed foods include “those that have been cooked, canned, frozen, packaged or nutritionally altered by fortifying, preserving or preparing it in different ways.”

Typically, when people talk about processed foods, they’re thinking of foods with lots of additives: mainly shelf-stable items, fried foods, and fast food. These food groups tend to be lower in the vitamins and minerals your body needs to function optimally and may contain more inflammatory ingredients. Despite being high in calories, carbs, and sugar, they burn quickly without sustainable energy, which can make you feel more lethargic or irritable than more nutrient-dense options.

This doesn’t mean you have to completely limit yourself; instead, be mindful of how certain foods make you feel and try to prioritize what makes you thrive.

High-Sugar Foods

Diet culture has somewhat unnecessarily demonized sugar – while it can be inflammatory for some people, plenty of healthy foods are naturally higher in sugar. The difference between naturally occurring sweet foods (like fruit) and ice cream, soda, and candy is that fruit has more fiber which can slow down the digestive process and help your body absorb nutrients more efficiently. Fresh fruit is also free from the preservatives and additives normally found in packaged desserts.

Foods with added sugar tend to burn quickly, sapping your energy and leaving you feeling unfulfilled. Without fiber to act as a buffer, you may experience a spike in insulin, often accompanied by a crash later soon after. A sugar crash can make you more prone to distraction, and you can experience physical symptoms like a hangover or withdrawal.

Many people in recovery often crave sugar as the brain adjusts to a new life without substances, and this is normal! The occasional sweet snack keeps you rooted in recovery, and it’s possible to find a balance that includes desserts. Still, it’s important to understand the root of sugar cravings; for most people in recovery, sugar cravings come from a dopamine deficiency. A therapist can help you discover new ways to manage cravings and develop healthy coping mechanisms.

Energy Drinks and Snacks

Energy drinks and snacks can compound anxiety symptoms and disrupt your sleep schedule. Most energy drinks offer a caffeine buzz along with several other additives that interfere with cognitive function and sleep, which can impact your mood over time.

People in recovery often rely on energy drinks for the same reason they rely on sugar or drugs – caffeine alters brain function. This habit can be a hard one to break, as energy drinks are readily available at every gas station, grocery store, and vending machine.

If you’d like to lessen your dependence on energy drinks, try to prioritize other options like water, tea, kombucha, electrolyte drinks, or non-alcoholic seltzers – whatever keeps you hydrated and on track. Slowly, over time, try to reduce the number of energy drinks you consume in a week, and remember to lean on the brain-boosting foods above during the transition.

Nutritional Help in Treatment

At All Points North, we know nutrition can help enhance treatment and recovery. All of our clients at APN Lodge work directly with our dietitian to optimize their nutrition and complement treatment goals.

If you’d like to learn more about how we support our clients in mind, body, and soul, reach out to our team online or call 855.235.9792. We can help you find your way forward and achieve a healthy balance that supports long-term recovery.

People struggling with active addiction face a higher likelihood of health complications, and it’s essential to understand the potential issues so that you can anticipate any problems and find ways to support your immune system.

Read on to learn about how substance abuse negatively impacts the immune system.

Addictive Substances and Your Immune System

Drugs and alcohol can impact the immune system in multiple ways. Each substance affects the body differently and can impact some organs more than others. Below, we’ve outlined how some of the most abused substances interfere with immune system functioning.

Alcohol’s Affect on the Immune System

Alcohol depresses the central nervous system by slowing down the body’s automatic, life-preserving functions.

In addition to maintaining healthy blood sugar levels, regulating blood clotting, and performing hundreds of other vital functions, the liver is primarily responsible for breaking down and removing toxins from the body’s blood supply.

Alcohol impedes this process, taxing the liver and causing it to work at a lower capacity. Over time, and with misuse, the liver becomes overworked, which is why alcohol is linked to several liver-related diseases, including:

• Alcohol-related fatty liver disease
• Alcoholic hepatitis
• Cirrhosis

The liver fulfills an essential role in the body’s immune system – a healthy liver detects, captures, and clears bacteria and viruses. When people drink alcohol excessively for prolonged periods, they risk developing such intense scarring of the liver that it fails to function correctly. If the damage progresses to cirrhosis, the liver cannot fully recover.

Liver damage is just one example of how alcohol can negatively impact the immune system – it can also impair the function of immune cells such as macrophages and neutrophils and cause damage to the respiratory tract. As such, alcohol is associated with several respiratory illnesses, such as tuberculosis and acute respiratory distress syndrome.

How Cocaine Impacts the Immune System

Research shows that cocaine can have severe adverse effects on various cells throughout the immune system, including T cells, B cells, and NK cells. These cells are responsible for fighting infections, tumors, and cancer; cocaine disrupts these cells and makes it difficult to carry out essential processes.

Cocaine changes the cells and makes them slower to act on dangerous infections or diseases. And in the fight against disease or infection, these cells need to mobilize quickly and perform their essential functions.

Like other drugs, cocaine lowers a person’s inhibitions and increases the risk of contracting or transmitting an infectious disease.

Health Risks of Marijuana

Many people view marijuana as a relatively harmless drug, but that isn’t necessarily the case. Marijuana has been associated with a wide range of negative health consequences, including immune system impairment.

The cannabis plant contains 560 different chemicals, several of which change how the immune system functions. One of these chemicals, cannabidiol (CBD), is often marketed as an anti-inflammatory that can help relieve various conditions, from joint pain to anxiety and depression.

However, studies have shown that CBD is also an immunosuppressant. In simple terms, CBD likely lowers the immune system’s ability to fight infection, which could be especially dangerous for someone with an autoimmune condition. Many people with autoimmune disorders struggle with inflammation. If someone with an already weakened immune system takes CBD to find relief, they could unknowingly put themselves at risk for infection.

But marijuana isn’t just a health risk for immunocompromised folks; smoking marijuana can impair overall pulmonary function. Frequent cannabis smoking often results in reduced lung capacity and an increased risk for respiratory infection.

Opioids and the Immune System

The medical community began to examine opioids’ effect on the immune system at the start of the AIDS crisis. They found that not only was intravenous drug use spreading this terrible virus, but opioids themselves suppress the immune system, increasing the likelihood of infection during an already raging epidemic.

This correlation may also explain the increased risk of respiratory illness in people with an opioid use disorder. Opposingly, short-term opioid use can also stimulate the immune cells and help some people fight off infections as they occur. Yet over time, this protective effect swings in the other direction, putting chronic opioid users at a higher risk of contracting an infectious disease.

Health Risks of Different Routes of Administration

Different routes of administration have various effects on the immune system. Route of administration refers to how people use a substance and includes methods such as:

• Inhalation (smoking)
• Intravenous (injecting)
• Oral (taken by mouth)
• Insufflation (snorting)

All routes of administration can cause health problems and put the immune system at risk.

Complications From Oral Substance Use

Oral use of addictive substances includes swallowing pills or eating or drinking substances. In some ways, oral routes of administration are less risky than others, as the gastrointestinal tract and liver can process substances before reaching the bloodstream.

Nevertheless, these organs bear the brunt of the substance’s toxic effects, and chronic substance use can severely impact the stomach, liver, and esophagus.

Alcohol use, for instance, can cause substantial inflammation throughout several organs in the GI tract. In addition, it can kill many healthy bacteria living in the gut, leading to worsened overall immune system function.

Risks of Nasal Substance Use

Snorting drugs, also known as insufflation, bypasses the protective elements of the GI tract. Instead, drugs land on the mucous membranes in the nose and reach the bloodstream directly. Chronic drug use can damage these membranes, increasing your risk of infection.

Mucous membranes play a vital role in the body’s immune system, but they are still vulnerable to infection. Most people catch infections through the mucosal surfaces of the body, and damaging these membranes puts you at increased risk of having a weaker immune system overall.

Inhalation Substance Use Complications

Smoking any substance, such as marijuana, tobacco, amphetamines, or crack, irritates the lungs and makes them more prone to infection. We breathe in viruses and pathogens in the air, and when the lungs are damaged, they’re less capable of fighting off these invaders and keeping you feeling well.

Intravenous Substance Use Health Risks

Over time, as people become more tolerant of other routes of administration, they may turn to intravenous (IV) substance use in search of a stronger, faster high.

According to UCLA Health, IV use carries the risk of addiction, infection, and overdose. Sharing needles and syringes can put people at risk for blood-borne diseases and viruses such as HIV, Hepatitis C, and Hepatitis B. Any one of these viruses can devastate the immune system; people with a compromised immune system are more likely to get sick more often and experience more severe side effects.

How to Support Your Immune System

Fortunately, there is one sure way of improving immune system function after substance use: getting and staying sober. Stopping substance use is the only way to minimize your risk of exposure and protect your body while it recovers and starts to regulate after prolonged substance misuse.

You can support your recovery efforts with other healthy behaviors like mindful movement, eating healthy meals, incorporating a mindfulness practice, and getting out in nature.

If you need help to break free from a substance use disorder, don’t hesitate to reach out to our contact team and learn more about our extensive treatment options. Recovery is possible, and your body can heal with time.

Reference

• Kubes, Paul, and Craig Jenne. “Immune Responses in the Liver.” Annual Review of Immunology vol. 36 (2018): 247-277. doi:10.1146/annurev-immunol-051116-052415
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If you struggle with the winter blues or notice that your mood tends to decline when the days get shorter, you may struggle with seasonal depression. Luckily, there are steps you can take to improve your energy levels and get back to feeling your best.

What Is Seasonal Affective Disorder?

SAD, or seasonal depression, is a type of depression directly related to the changing seasons, and for a lot of people, it happens at the same time each year. It shares many of the signs and symptoms of major depressive disorder and can be just as debilitating. The symptoms of seasonal depression include:

• Sleep difficulties
• Loss of interest in hobbies and activities
• Feelings of hopelessness or despair
• Lowered energy levels
• Difficulty concentrating
• Weight changes

Although seasonal depression can happen during any season, most people experience SAD during winter. Seasonal depression is more common in places further away from the equator where the change in seasons is more pronounced.

Why Does Seasonal Depression Happen?

During the winter months, the days get shorter. Being exposed to less light from the sun can disrupt a person’s circadian rhythm, making it more difficult to get restive and restorative sleep.

A lack of sunlight can also interfere with the brain’s natural levels of serotonin and melatonin, which can lead to disruptions in mood and may contribute to a depressive episode.

Another contributing factor is that people often socialize less during winter than they do in spring or summer. Cold, rain, and snow can get in the way of outdoor activities, leaving people to either socialize inside or not at all.

People who experience seasonal depression often struggle to maintain their daily obligations and responsibilities. They may feel guilty, worthless, or have thoughts of suicide. Seasonal depression is a serious diagnosis and should not be taken lightly.

Coping with Seasonal Depression

Fortunately, there are tools that can lessen the impact seasonal depression has on your life. You may be able to find relief with ith behavioral tools, supplements, technology, and professional help. Depending on the severity of your seasonal depression, you can try just some of these strategies or combine them all together.

Behavioral Tools for Seasonal Depression

Behavioral tools are simple strategies that you can incorporate into your everyday life. The three techniques can help you manage the symptoms of seasonal depression during the winter:

1. Exercise

Exercise isn’t just a helpful tool for clinical depression; it can also help alleviate many of the effects of SAD. This is because exercise can boost essential neurotransmitters associated with depression, such as dopamine, serotonin, and noradrenaline. It can also help support your metabolism, improve sleep quality, and regulate stress hormones.

In the winter, it’s often difficult to exercise outdoors. Try starting a home workout routine or join a local gym. Exercise doesn’t have to be a big production – dancing in your kitchen can be a great workout!

2. Prioritize Socialization

Decades of research have shown that strong social connections are protective against several forms of depression. Spending time with your friends can seem to be more difficult when you have seasonal depression, but prioritizing quality time can make you feel more nourished during the colder months, and you don’t have to plan an elaborate gathering to get the benefits.

Game nights, outdoor walks, or even just making the extra effort to talk to friends on the phone can be helpful for those with seasonal depression. If you have a long to-do list, consider partnering up with a friend to run errands together.

It can be challenging to coordinate schedules during the holiday season, but starting the routine ahead of the seasonal change can help. Try setting up a regular hangout with your friends in the fall that you stick to every week or two. Starting when the temperature starts to drop can help you get in the habit of spending time together before winter sets in fully.

3. Get Outside

Even though winter is often the most difficult time to get outdoors, making an effort to bundle up and spend some of your day outside is an effective strategy for helping curb seasonal depression.

Many scientists believe that the lack of natural light indoors can contribute to seasonal depression. Try taking a walk outside in the afternoon when the light is strongest. For people with lighter skin, just 15 minutes a day is enough exposure to encourage vitamin D production. People with darker skin have more melanin, which protects the skin from absorbing UVB rays.

If you have darker skin, or you can’t get outside during the winter months, a vitamin D supplement may be a better option.

Supplementing for Seasonal Depression

Taking nutritional supplements may not be enough to reverse seasonal depression after it sets in, but you may be able to reduce your risk of developing seasonal depression if you start supplementing one vitamin in particular ahead of time. Of course, this supplement is vitamin D.

Your body creates vitamin D naturally through sun exposure. People who live in areas where there is minimal sunlight during the winter experience a dip in vitamin D levels during the winter months.

Lowered vitamin D is correlated with seasonal depression. Supplementing with vitamin D may help prevent the onset of depressive symptoms.

To get the full benefits of vitamin D supplementation, you’ll need to talk to your doctor ahead of time in the early fall, before natural light levels decline to their lowest. If you’re concerned about whether your vitamin D levels are low, your doctor can test your vitamin D levels and see if supplementation may work for you.

Technology to Help Seasonal Depression

Light Therapy

Light therapy can improve the symptoms of seasonal depression for many people. High-powered lamps and light boxes mimic sunlight, offering relief from symptoms of sleepiness and fatigue.

Light therapy is particularly effective when used in the morning; early morning exposure helps keep your circadian rhythm from being disrupted during the dark winter months. Try sitting in front of a light box for about 30 minutes shortly after waking, while you eat breakfast, as you enjoy a cup of coffee, or while you prepare for your day.

Deep TMS

Another technology that may help with seasonal depression is deep transcranial magnetic stimulation. Deep TMS uses electrical impulses to regulate the brain’s production of neurotransmitters, leading to improved mood and mental stability.

At Plus by APN, we use deep TMS as an FDA-approved treatment for major depressive disorder, obsessive-compulsive disorder, anxious depression, and smoking addiction. According to BrainsWay, 10-20% of people diagnosed with major depression struggle with seasonal symptom patterns. Deep TMS may be a helpful tool for clients struggling with seasonal depression.

Reaching Out for Professional Help

Sometimes, the symptoms of seasonal depression are too much for coping strategies. If you’ve tried all the techniques above with no relief, please consider reaching out to a therapist or psychiatrist for professional support.

Therapists can help people manage depression symptoms using:

• Cognitive behavioral therapy
• Dialectical behavior therapy
• Motivational interviewing

These therapy styles focus on guiding clients toward new ways of thinking and acting so that they can better manage a depressive state.

A psychiatrist can offer a professional evaluation and in some cases, manage depression symptoms with medications. Seasonal depression can be just as severe as major depressive disorder, and many different antidepressants can work to treat seasonal depression. Psychiatrists can also determine if there are any other underlying barriers that may be impacting your mental health and recommend alternative treatments like ketamine-assisted therapy.

Combining psychiatric medication and talk therapy is often the most effective approach for treating seasonal depression, and other mental health symptoms in general.

How to Find Support for Seasonal Depression

You don’t have to suffer through seasonal depression. If you’d like to learn more about how All Points North can help you cope with seasonal affective disorder, reach out to our team to learn more about our treatment options. With in-person treatment centers in Malibu, Denver, and Edwards, Colorado, plus new locations opening soon,

Reference

• Lin, Tzu-Wei, and Yu-Min Kuo. “Exercise benefits brain function: the monoamine connection.” Brain sciences vol. 3,1 39-53. 11 Jan. 2013, doi:10.3390/brainsci3010039
• Nussbaumer, Barbara, et al. “Cochrane Database of Systematic Reviews: All Issues.” Cochrane Library, 8 Nov. 2015, https://www.cochranelibrary.com/cdsr/table-of-contents?volume=2021&issue=5.