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Friday, August 23, 2019

The Benefits of Napping in Addiction Recovery

Taking time for a refreshing nap can turn your entire day around, especially if you are having trouble fitting in your recommended seven to nine hours of sleep per night. On days when you feel overtaxed or are having trouble getting your thoughts together, a nap can enhance your focus and mental acuity, and give you a much-needed mood boost.

Despite all the well-documented benefits of napping, there is a right and a wrong way to go about it. For example, too much shut-eye in the middle of the afternoon can rob you of the sleep you need at night. That’s why learning to nap correctly could become a secret weapon in your recovery arsenal.

Napping Pros and Cons

The advantages of napping include the following:
  • Naps can make you more alert and improve your productivity.
  • Napping helps replenish your energy and regulate your emotions.
  • An afternoon nap can be like a mini-getaway in the middle of your day.
  • After years of depriving your body of what it needs to be well, napping in recovery can be rewarding and healing.
The downsides of napping include:
  • Naps can leave you feeling groggy and disoriented, especially if you nap for longer periods. That means you could have trouble concentrating on any tasks you try to take on immediately after waking up.
  • Catching shut-eye too late in the day might make you have trouble getting the good-quality sleep you need at night. If you are already struggling with insomnia, napping can make that problem worse.

How to Make Naps Part of Your Recovery Routine

If you think you don’t have time to take daily naps, think again. The “sweet spot” for adult napping is a 10- to 20-minute power nap, which is just enough time to give your brain a break without going into a deep sleep. You will wake up well-rested and ready to take on the challenges of the rest of your day. On days when you feel like you need more than 20 minutes of rest, you should still limit your snooze to less than 90 minutes to avoid disrupting your nighttime sleep schedule.

Contrary to popular belief, it’s not possible to catch up on sleep. That means if your regular sleep schedule gets disrupted, a nap will not fix it. Instead, the goal of napping is to recharge and give yourself an energy boost.

Tips for Maximizing Your Naps

Here are some ideas to help you make the most of your afternoon rest.
  • Approach it with the right mindset. Trying too hard to fall asleep can make you feel stressed and frustrated, which is the opposite of what you are trying to achieve with a nap. If you aren’t feeling sleepy, close your eyes and meditate for a little while.
  • Set the mood. A comfortable place with minimal light and no interruptions will take you to the most restful sleep stage faster.
  • Don’t overdo it. Twenty minutes of quality time is enough to leave you feeling well-rested.

Get Your Zzz On

Instead of hitting the snooze button over and over again each morning, devote those minutes toward an afternoon power nap instead. You’ll be glad you did. And, if you’re looking for more strategies for your holistic addiction recovery, contact us at Canyon Crossing. As a unique women’s-only rehabilitation facility, we provide a range of unique features that help our clients discover their best and most satisfying lives in a caring environment.

Friday, August 16, 2019

What Does It Mean to Set Healthy Boundaries in Recovery?

Drug and alcohol misuse exact a heavy toll on relationships, as addicts begin to prioritize substance use above all other activities. Along the way, you may have hurt the people who cared most about you by sending the message that drugs and alcohol were more important to you than spending time with them. Now, in recovery, you will have to focus on healing those damaged relationships. Establishing and maintaining healthy boundaries is one place to begin.

How Do Boundaries Work?

Boundaries are the rules you set to define your space and determine what is acceptable in your relationships. Effective boundaries help build trust and strengthen relationships. You can determine the consequences for any behavior that is unacceptable. That way, nobody can fall back on the excuse of, “I didn’t know that wasn’t OK with you.”

You cannot dictate other people’s behavior, but you can be clear about what you do not want them to do. For example, if seeing others drinking or using drugs is a trigger for you, you can politely request that they not bring over a bottle of wine when they come to your home for dinner. In that way, a boundary can help you and everyone in your orbit.

How to Set Healthy Boundaries

When you start to set healthy boundaries in recovery, you may need to start almost totally from scratch. In your years of active addiction, you may have had little to no boundaries, which resulted in relationships characterized by co-dependency, enabling and similar challenges.

Creating boundaries, then, represents an essential milestone on your pathway to recovery, since you and those around you are so used to the status quo you established with your addictive behaviors. If you want to help create positive boundaries in your family and friendships, you can start by considering a few things:
  • Not all your relationships will remain the same. Change is never easy, but your health and happiness are your biggest priority now. If others don’t understand – or can’t accept – your need to protect your sobriety, you may need to move forward without them.
  • Say what you mean. Defining boundaries requires you to stick to your guns. That means you can’t be noncommittal. If someone challenges the rules you’ve set, you have every right to tell them no without feeling bad or ashamed about it.
  • Word choice matters. Reframe your language and use “I” statements instead of “you” statements, which can make the other person feel as if you’re blaming them. You are only responsible for your feelings, and vice versa. Honesty is the best policy.

Your Happiness Awaits

When setting boundaries, having a support network is paramount. The people you choose to be in your corner can include your sobriety sponsor, a parent, a sibling or anyone else who can help you navigate challenging situations. Finding people to be on your team can be invaluable as you seek ways to change your lifestyle and set clear boundaries for a healthier recovery.

At Canyon Crossing, our mission is to help women rediscover how to break free of addictions and start on the road to wellness. We are a premier residential drug and alcohol rehab facility in beautiful Prescott, AZ, offering a range of programs that provide structure and teach positive life skills. For more information, contact our staff today.

Monday, August 12, 2019

A Client's Perspective Of Long Term Treatment

client perspective long term treatment
1.  They say that if you stay in a safe place for an elongated period of time that symptoms of PTSD will diminish.
That has been my experience here at Canyon Crossing.
A constant state of anxiety.
That’s what I was in
“It’s like there’s an elephant on my chest.”
That’s what I would say.
And it was like was a hummingbird’s heart lived inside of me.
Constant panic, fear.
Uncertainty
Will I have a panic attack today? Will I be able to breathe?
I had crippling anxiety.
Debilitatingly so.

But it’s not like that today.
Through being here, I would say I found peace. But truly, peace found me.
I didn’t expect it to come,
and now that it’s here, I can’t imagine it would leave.
Whereas, when I got here, I couldn’t sit with myself. Today, I feel good inside of me.
Today I am strong. I am healing.
I am lucky. I am blessed. 

I’ve gotten past surviving to where I can truly live.  


2. I’ve been in treatment for eleven months now. When I came in my fears were missing out on what’s going on with the people in my life and the unknown that comes along with being in a long term treatment center. My fears are still the same, but I have more acceptance around them now. Something that helps me a lot with my fear is my relationships with the women around me and the love that I share with them. It makes the time more enjoyable and I don’t feel like I’m missing out on life as much. 

3. At first I was absolutely terrified to come to a long term treatment center. I did not want to leave my life and my friends for this long. When I got here I was very scared and my first month went by so slow. I didn’t get comfortable because I didn’t plan on staying longer than 90 days. And now here I am 6 months later, calling this place my home, and the girls here family. Treatment is like a time warp. I’ve been here 6 months and it feels like I just got here. I still have fears sometimes about being here forever, but then I look at how short it is compared to the rest of my life and I know I’m doing the right thing. I can sit here and honestly say that if I wasn’t in a long term program I wouldn’t be sober. If you are willing to save your life then in my opinion you need to be willing to do whatever it takes to accomplish that, even if it’s a hard, long term, treatment program. 

4.  I never really had too many fears about long term treatment except for the fact that I knew I was going to have to really take a look at my past and be done with the life I was used to. I knew coming here meant that I was done for good with my destructive coping skills. And that was extremely terrifying. I knew I had to do something different. Short term treatment programs just didn’t work for me to get me back on my feet. If I wanted to make it, I had to really put in the time and work on things I didn’t want to look at. I had to give my brain the time it needed to balance out in a safe environment. Long term treatment has saved my life. That is a hard fact. I didn’t know how to leave short term treatment and survive in society afterwards. I now feel prepared and confident in my recovery. I am leaving no stone unturned when it comes to the reasons I did drugs. I had to dig deep and compost my entire soul. I can honestly say that I do not fear relapsing anymore or even have the desire to. I have learned to love myself and heal and grow here. I have learned to connect and be there for others and let them be there for me. I feel like a person again. A strong woman at that. Seven months ago, this was not the case. I have had the willingness the whole time, but long term support is what I needed to get up off my knees and on my own two feet. Life is not scary anymore and I have found peace and acceptance. I am so grateful and it has not been easy but was been worth it. I wish that every addict had this opportunity in the beginning of their fight to get clean. It is the best gift I have ever been given and I would strongly recommend it to anyone considering or in need of desperate help. It’s the best decision I ever made.

Friday, August 9, 2019

How to Make Peace With Yourself in Recovery

After completing rehab, you’ll need to find ways to take care of yourself and focus on your needs. Of all the things to work on when you are looking to preserve your newfound sobriety, restoring peace of mind should be at the top of your list. Here are some things to try if you are working on making peace with yourself.

Rediscover Your Spirituality

An essential part of recovery requires you to look deep within yourself to discover the underlying causes of your problems with substance misuse. Regardless of what form it takes for you, a spiritual practice can help you deepen your appreciation for where you have been and what lies ahead for your future. Having a spiritual foundation can be your shelter from the storm when times are rough. Being able to center yourself through a practice like yoga or meditation can be calming for anyone navigating the sometimes turbulent waters of recovery.

Be Patient 

One significant obstacle facing many people in recovery is their expectation that going through a rehab program will fix all their problems. In our culture of instant gratification, it can be discouraging to realize that recovery is not an overnight cure, but a journey you will be on for the rest of your life. To make peace with yourself, you must accept the fact that healing from addiction requires patience and gratitude.

Let Go of Perfection

You are bound to make mistakes in recovery, and that’s OK. Don’t think of setbacks as failures, but as learning opportunities that help expose areas where you need to work harder. Instead of immediately blaming yourself, look for the lesson or takeaway. If you need to, talk your mistake through with your therapist or write about it in your recovery journal to help you process what you’ve learned.

Accept Yourself

Inner peace is a result of learning to love and accept yourself for who you are. Embrace all your flaws, because they have shaped you into the woman you are today. You need to focus on the positive and support yourself just as much as you would support anyone else who has been through the same struggles with addiction as you have.
  • Speak as kindly to yourself as you would to anyone else you care about.
  • Recognize and release negative self-talk that is holding you back.
  • Realize your past does not define your future.
  • Accept today as an opportunity for you to change yourself to be better tomorrow.

Finding Inner Peace Begins With Treatment

Your pathway to peace starts with finding quality treatment for drug and alcohol addiction. As someone in recovery, you can innovate solutions to move past some of your challenges on your own, but discovering peace with yourself is a lifelong journey. Health and happiness are waiting for you in treatment, if you keep your heart and mind open to the process.

If you are searching for a place to begin your drug or alcohol addiction treatment, learn more about the innovative women’s-only program we provide at Canyon Crossing, and contact us to talk with our admissions specialists.

Friday, August 2, 2019

Understanding Why Addiction Isn’t a Weakness

Many people remain in denial about their addiction for years by hiding it behind normal, everyday activities like holding down a good job, exercising and spending time with their families. The reality is that anyone can wear a mask when interacting with others, but how you behave when you’re alone says it all. Perhaps you stay up drinking alone, long after everyone else in your household has gone to bed. Or maybe you leave work in the middle of the day for a “doctor’s appointment” and spend the rest of the afternoon getting high.

Only you know how hard you need to work to seem “normal” so no one will suspect the extent of your problem. You may even fool a therapist if you enter a program to deal with your illness. In others’ minds, you are nothing like the “rock-bottom” stereotype of people who have lost their homes, jobs and families, but you know you can’t stop drinking or using drugs on your own.

Suffering in Silence

Individuals who get caught up in substance misuse often view themselves as falling short of their standards. Feeling guilt about your perceived shortcomings leads to a negative mindset, and the public stigma around the so-called “failings” of people with addiction doesn’t encourage anyone to seek treatment. You also know being honest with other people about your addiction might cause them to treat you differently. For example, if you tell your boss you are going to rehab, you could put your reputation and your job on the line. Many people living with an active addiction do not want to take these risks, so they stay quiet and struggle alone.

Even people who exert strong ambition and willpower in other areas of their lives have trouble saying no when an addiction takes hold. That’s because of the way drug and alcohol use impacts your brain chemistry, creating powerful feelings of fulfillment and well-being that become increasingly difficult to resist. Media depictions of addiction often portray addicts as people who have lost all hope, but who choose to keep using regardless of the harm they are doing to themselves and others. The reality, however, is that once you become physically and psychologically dependent on drugs or alcohol, it can be a nearly unsurmountable challenge to walk away without professional help.

Don’t Let Your Addiction Define You

Substance addiction can transform you into a different person. Your illness might make you lie, steal, mislead others and rob you of everything you love – all because you can’t stop using your drug of choice on your own. Because of the behavioral problems associated with addiction, most people find it difficult to view the addiction and the individual separately. Instead, they conflate the two and assume addicted people have no willpower or sense of morality.

At Canyon Crossing, women can find a new meaning to their lives by separating themselves from their substance misuse issues. In our transitional living program, you will find the compassion you need to work through your challenges in a supportive environment. Admitting you need help for your addiction is not a sign of weakness, but of courage. When you are ready to make a second start in life, we are here for you.

Friday, July 26, 2019

How to Explain to Your Kids That You’re Going to Treatment

If you have children, they are probably your prime motivation to seek help for your substance abuse. You want them to grow up knowing their mom is there to support them, and your goal is to serve as a role model.

Many parents feel as if they need to shield their kids from the truth that they have an addiction and are going to get help, but this belief is unhealthy. Kids are more perceptive and observant than many adults give them credit for being, and it’s likely your children have realized something is wrong with your behavior, even if they don’t entirely grasp what it is.

By deciding to enter addiction treatment, you will give your children a sense of relief that things are going to get better. However, it’s understandable they might be scared or confused, especially about the idea that you are going to be away from home for a while. That’s why a fundamental part of preparing to enter treatment is to explain to your children, in an age-appropriate way, that you are going to a rehab facility.

Define the Addiction

Open the conversation by spelling out that you are sick, and that you are going to a special place where kind people will help you get better. Be sure to use child-friendly language that they can clearly understand. Depending on their age, you may want to ask if they are aware that you have an illness called addiction. If their answer is yes, follow up by asking them to explain their thoughts and feelings about it.

Stay Calm

Explaining to your children that you are going to treatment can be an emotional conversation, but breaking down in tears will not make it easier on you or your children. If you feel yourself struggling to keep your composure, pause for a moment to collect yourself and take a few deep breaths. Meanwhile, be sure your children understand it’s OK for them to feel sad, angry or afraid, and that you will listen to anything they want to tell you.

Tell Them Where You’re Going

Your children will probably have several questions about where you are going. Describe what the treatment facility is like, and show them photos online. Explain the activities you’ll be doing while you’re there. Reassure them that it is a safe environment where you will make new friends and have caring people looking after you. Reinforce the message that as soon as you are feeling better, you will return home to be with them.

Addiction Is a Family Disease

When you’ve finally stopped denying that your substance use is out of control and you need to seek help, you have given yourself an opportunity to make a fresh start in life. However, you also need to recognize you aren’t the only person your addiction has affected. Your entire family will be feeling the pain as well, especially younger children. Going to treatment gives you the chance to heal and move forward as a family.

At Canyon Crossing, our family program is part of the range of treatment options we offer at our accredited Arizona drug and alcohol rehab center. To learn more about how we can help you recover, reach out to us anytime.

Friday, July 19, 2019

The Best Sober Vacation Ideas

Many people living with active addiction sustain their self-destructive ways by telling themselves the lie that alcohol and drugs make their lives richer and more fulfilling. When you begin pursuing sobriety, it can improve your life in a variety of ways, including your vacation choices. Not only will you have more time, money and motivation to pursue different experiences, you will rediscover who you are without the influence of drugs and alcohol.

Traveling While Pursuing Your Sobriety

Maintaining sobriety can be challenging enough to achieve in familiar surroundings. When you go on vacation and disrupt your typical recovery routine, the temptation to relapse into alcohol or drug use can become overwhelming. In some situations, you will have less control over what triggers you might become exposed to, or what difficulties you might encounter.

For example, if you choose to go on a typical cruise or resort vacation, you could meet many fellow travelers with a party mentality who encourage you to drink or use drugs with them. That’s why your choice of destination and activity can be essential in helping you maintain your recovery goals as you travel. With that in mind, here are five suggestions for planning the best sober vacation of your life.

1. Yoga or Meditation Retreat

On a retreat that focuses on yoga or meditation, you will be surrounded by people who share your goals of being mindful and health-conscious. You will also rejuvenate yourself mentally and spiritually by allowing yourself plenty of opportunity for self-reflection, which is a vital part of being happy in your life.

2. Camping, Hiking or Backpacking

Are you looking for a vacation where you can genuinely get away from it all? The great outdoors is one way you can appreciate nature while staying sober. Depending on how rustic you want to get, and how far outside the city you travel, you can put miles between yourself and the nearest place to get alcohol or drugs.

3. Activity-Based Adventures

If you’re more athletic and up for a challenge that gets your blood pumping, plan a trip around a physical activity like surfing, rock climbing or sailing. You’ll need to have a clear head to concentrate fully on the activity at hand, plus these activities are an excellent way to achieve a natural rush from adrenaline.

4. Volunteer Holidays

If you’re searching for a feel-good vacation that gives back to others as well, volunteer travel might be a good fit for you. Plenty of opportunities exist in bucket-list locations around the world, from caring for rescued bears in Cambodia to preserving at-risk marine ecosystems in Belize. You can focus on something larger than yourself while doing something that benefits people and the planet.

5. Explore Sober Cultures

In Muslim-majority countries, such as Egypt and Jordan, their religious beliefs prohibit consuming intoxicating substances. You can explore Egypt’s astonishing archeological marvels and rich cultural history, or the spectacular sandstone city of Petra in Jordan, without compromising your recovery.

Sobriety Starts Here

At Canyon Crossing, we focus on women’s-only addiction services that help our clients live a joyful life. If you are seeking help for yourself or someone you care about, contact us to learn more about our programs and benefits.