Strategies for Addiction Recovery

Claudette Jordan

Recovery from addiction is not an easy or simple path. Whilst each person’s journey is unique, there are some effective tools that can be helpful to navigate the challenges and facilitate progress. The most essential piece is creating a recovery plan. Having a desire and the intention to stay sober are not enough for recovery and to prevent relapse. In fact, many may find that after choosing abstinence, life may initially feel worse as the coping mechanism/s one has been using to numb, escape or avoid are no longer. A recovery plan should include the specific types of support that you will engage, strategies for dealing with triggers, underlying emotional concerns that may be associated with the addiction, areas that require new coping skills, self-growth and development. Here are some suggestions for creating an effective recovery plan…

1. Work with a therapist who understands addiction. Addiction is complex and involves many different components – behavioral, emotional, mental, spiritual and physiological. Recovery also requires learning new skills to cope and manage life in a fundamentally different way. Apart from addressing the various behavioural changes that are necessary for recovery, teaching effective coping skills and helping you devise an individual recovery plan, a therapist can aid with addressing other mental health challenges that are often associated with addiction, such as depression, erratic mood, anxiety, trauma, stress which is crucial to prevent relapse. Besides unmasking other emotional struggles and potential root causes of addiction, the early stages of recovery may bring other complex emotions and experiences including identity struggles, feelings of loneliness, grief and loss. Having a safe individual space to work through these challenges is helpful. Furthermore, brain chemistry can be significantlyimpacted by addiction, resulting in neurotransmitters that are out of balance. A trained therapist may also be able to assess the need for medication as an additional support to improve emotional stability which can be crucial to the recovery process.

2. Support is vital – establishing your support systems is an important part of a recovery plan. Consider joining a support group and finding a sponsor. Individuals struggling with addiction can be plagued by feelings of shame, self criticism and judgment. Attending regular support group meetings provides you with a sense of belonging – a community of people that can identify with your struggles and share in your journey. Besides being a good resource to learn more about addiction, support groups provide an opportunity to glean from others who have been on the recovery path can alert you to the practical, mental and emotional challenges that you will face. Group support provides inspiration on your journey, empowers you to believe that recovery is possible is a place to celebrate your progress. In time, being part of a group allows you to support others and appreciate your own personal growth and development. Finding a group that feels safe and comfortable for you, where you do not feel pressure or high expectations is important. This may mean attending a few different ones in order to find a good fit, but it is worth the effort especially as extensive research shows that attending regular group support significantly increases one’s chance of achieving and maintaining long term recovery.

Identify the friends and family members that can be a source of encouragement to you as well. If you are used to doing life in isolation, joining a group or taking a risk to open up to family and friends can be challenging but taking this step helps you to acknowledge where you are at, keeps you accountable and builds courage to be authentic

3. Identify and understand your triggers and cravings. Triggers can be people, places, situations, feelings, thoughts that stir cravings. Besides identifying and understanding triggers, developing a specific strategy for how you will cope with each trigger is imperative. For example, if being stressed is a trigger, how will you deal with moments when you are worried or overwhelmed? If money is a trigger, how will you handle getting your regular pay checks? Strategies for triggers and cravings need to be clear and precise and it is important to develop these strategies with your therapist and/or sponsor.

4. A recovery plan also needs to include improving self-care skills, not just lifestyle habits such as diet, exercise and sleep, but self-care tools that facilitate healthier connection to yourself and others, such as assertiveness, communication, resolving conflict and setting boundaries.. Paying attention to your personal growth and development such as taking up a hobby or engaging in new activities, being creative, discovering what brings you joy - are useful towards building your sense of self, fulfilment, meaning and purpose, preventing boredom and providing opportunities for new relationships. In this way, self-care helps with the much needed restoration of both your physical and mental health.

5. One of the biggest precipitators for addiction and relapse is not being able to deal with and manage emotions effectively. Building better self-connection and awareness, understanding your emotions and responses to situations as well as more efficient ways of working with them is essential for recovery. As Dr Gabor Mate puts it – “Sobriety is more than just abstinence”, it is about being present and aware, it is about getting closer to your authentic self, your thoughts, feelings and pains, struggles and living from this place of conscious connection. Journaling and mindfulness techniques can be helpful to make sense of emotions. Meditation, relaxation and grounding as well as other somatic/mind-body activities are also useful tools for emotional connection and regulation.

Living out your recovery plan, on a daily basis, establishes sobriety. It is useful to see recovery as a living and dynamic entity. Daily and ongoing engagement in your recovery plan allows recovery to continue thriving. If you need support or guidance in working through an addiction get in touch with us.

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Finding a Therapist Who Truly Understands: The Power of Relatability in Therapy

By Satomi Ogata • February 1, 2025

At 17, one of my teachers told me I was dyslexic and that I needed to “work extra hard” to succeed. At 33, an educational psychologist officially diagnosed me with broad dyslexia (Reading Comprehension Impairment) and visual-spatial reasoning difficulties. However, the true turning point in my journey came at 37 when I was diagnosed with ADHD. It was a moment of clarity that reframed decades of self-doubt and burnout. Burnout and the Breaking Point The tipping point came when I experienced severe burnout at work. I’ve always taken immense pride in my career, pouring my passion into creating opportunities and fostering growth for others. As an HR professional working for one of the most purposeful organizations, I was determined to give my best. But no matter how hard I worked, I couldn’t shake the relentless feeling that I was falling short or that I wasn’t good enough.This internal battle slowly eroded my confidence until I found myself doubting my ability to perform even the simplest tasks. It felt like the harder I tried, the further behind I fell. The burnout, however, wasn’t just about work. It was the culmination of years of unprocessed emotions, cultural pressures, and the invisible toll of undiagnosed ADHD. For so long, I had been carrying an emotional and mental weight that I didn’t even realize was there. I was trying to meet impossible standards, juggling conflicting cultural expectations, and masking my struggles -including myself - would see how overwhelmed I truly was. Growing up as a Japanese woman, the cultural pressure to conform was ever-present. The phrase “the nail that sticks out gets hammered” (出る釘は打たれる) loomed large in my life, discouraging individuality and emphasizing the importance of fitting in. This cultural backdrop made navigating hidden disabilities like dyslexia, ADHD, and autism particularly isolating. In many Asian communities, neurodivergence is often misunderstood or seen as something to be “fixed.” Statements like “you just need to work harder” or dismissals of struggles as “bad parenting” are common and contribute to the stigma surrounding mental health. These deep-seated beliefs made seeking support feel daunting and, at times, even shameful. Meeting Mia: The Power of Relatability in Therapy In the depths of my burnout, I reached out to Dr. Glenn Graves, my former therapist in Singapore, who referred me to Mia Makino, a Japanese American therapist. From our very first session, I felt an immediate connection with Mia. She didn’t just listen; she truly understood. She recognized the cultural nuances of being Japanese and bicultural, as well as the complexities of navigating the duality between two distinct cultural frameworks. I did not expect how transformative this sense of relatability would be. Mia’s unique perspective allowed her to address not only the symptoms of my ADHD and burnout but also the deeply rooted cultural stigmas and self-doubt that has been holding me back for so long. Through Cognitive Behavioral Therapy (CBT), she helped me unpack years of internalized shame and perfectionism - traits so often reinforced by societal expectations in Japan. Mia’s approach to therapy wasn’t just about the symptoms; it was about empowering me to embrace who I am. She helped me see that my ADHD and dyslexia were not weaknesses but parts of me that could be understood, managed, and even celebrated. Her guidance gave me permission to stop fighting so hard to fit into a mold that was never meant for me. Sharing My Story to Empower Others Seeking therapy and working with someone who truly understood both my neurodivergence and my cultural identity was one of the most pivotal decisions of my life. It gave me the tools to heal, the courage to embrace my authentic self, and the clarity to redefine my path. By sharing my story, I hope to encourage others to seek support and break free from the stigma surrounding mental health and neurodivergence. Diagnoses like ADHD are not limitations; they are opportunities to better understand ourselves and to create lives that align with our strengths and needs. For anyone navigating similar challenges—whether cultural, neurodivergent, or both—know that you are not alone. The right support, whether through therapy, coaching, or community, can make a world of difference. And remember, the journey toward self-compassion begins with the courage to embrace who you are, unapologetically and wholeheartedly. A New Chapter: From Healing to Advocacy Thanks to Mia’s support, I’m now transitioning into a new chapter of my life. I’m designing training programs and workshops for HR professionals and leaders in Asia to help break the stigma surrounding neurodivergence. My mission is to create workplaces that are inclusive, supportive, and free from discrimination—environments where people can thrive regardless of their differences. I’m also pursuing certifications as an ADHD and executive coach to support individuals who may feel isolated or misunderstood. I want to be an advocate for those struggling in silence, helping them find their voice, their confidence, and their potential. For so long, I believed that being the “nail that sticks out” was a flaw. But now, I see it as a strength. Every challenge I’ve faced has brought me closer to understanding who I am. And in that understanding, I’ve found not only healing but also purpose—the opportunity to help others embrace their own journeys and create a world where the invisible becomes invincible. Satomi Ogata https://www.linkedin.com/in/satomi-beyondbias/

Interpersonal Relationships from the Perspective of Reiki

By Mariangel Gonzalez • January 28, 2025

In the journey of life, interpersonal relationships play a fundamental role. From a Reiki perspective, these connections are not just human encounters but profound opportunities for spiritual growth, energy exchange, and mutual healing. Universal Energy and Relationships Reiki is based on the idea that everything in the universe is connected through universal energy. Every relationship we form—whether with family, friends, colleagues, or partners—is influenced by the flow of this energy. When our energies are balanced and flow harmoniously, our interactions also tend to be more positive and enriching. However, when our energies are imbalanced, conflicts, misunderstandings, and tensions may arise. Reiki teaches us that by healing and balancing our internal energy, we can also improve our external relationships. The Importance of Self-Healing Working with Reiki begins with oneself. Before attempting to heal or improve a relationship, it is essential to look inward and ask: What aspects of my energy need attention? Am I projecting insecurities, fears, or resentments onto my relationships? Through self-healing, we can balance energy, foster self-love, and strengthen our ability to establish healthy boundaries. This creates a solid foundation for interacting with others from a place of integrity and authenticity. Healing Relationships Through Reiki Reiki offers tools to heal relationships on an energetic level: 1. Sending Energy to Relationships: Using the distance healing technique, practitioners can direct positive energy toward a specific relationship. This does not mean controlling or manipulating the situation but sending intentions of peace, harmony, and mutual understanding. 2. Energy Cleansing: Relationships can accumulate dense energy due to conflicts or past experiences. Reiki can help release these burdens, allowing for a fresh start. 3. Chakra balance: Each relationship may be associated with one or more energy centres (chakras). For instance, communication conflicts may relate to the throat chakra, while trust issues may link to the heart chakra. Working on these centres can unblock and restore harmony. Daily Practices to Foster Healthy Relationships In addition to specific Reiki techniques, we can incorporate habits into our daily lives to nurture our relationships: · Practicing Gratitude: Recognizing and appreciating the blessings each relationship brings, even in challenges. · Meditating for Empathy: Using guided Reiki meditations to develop a deeper understanding of others' emotions and perspectives. · Setting Clear Intentions: Before interacting with someone, we can set a positive intention, such as fostering peace or strengthening mutual understanding. Unconditional Love as a Guide One of the fundamental principles of Reiki is unconditional love. This concept invites us to accept others as they are, without judgment or attempts to change them. In relationships, this means offering support, respect, and understanding, even when facing differences. Reiki reminds us that every person we encounter is a reflection of ourselves. By honouring this connection, we can transform our relationships into sacred spaces of learning and evolution. Conclusion From a Reiki perspective, interpersonal relationships are more than mere interactions; they are an exchange of energy and an opportunity for healing and growth. By working on our internal energy, we can create a positive impact on our relationships and experience deeper, more harmonious, and meaningful connections. This inner work also extends outward, promoting collective healing and nurturing a greater sense of unconditional love and compassion in the world

Is Your Relationship Due for a Mindset Reset?

By Esther Oon-Bybjerg • January 28, 2025

Your partner forgets to text you back after a long day, and you think, "They don’t care about me." Or they casually mention plans with friends that don’t include you, and you wonder, "Am I not important to them anymore?" These passing negative thoughts may seem trivial, but they reflect deeper narratives we unconsciously construct about our partners and relationships. In relationships, the way we think about our partners and their actions matters deeply. As relationships evolve, we develop beliefs about our partners and the relationship. These beliefs shape how we feel, act and respond to them. As a couple therapist, I have witnessed how it is often not the events themselves that drive disconnection, but the interpretations and narratives we attach to them. Relationships get strained by negative thought patterns because these hidden beliefs about our partners and their actions silently erode connection and fuel resentment. However, a simple shift in mindset can improve the quality of your relationship. The Cycle of Negative Perception We often assume that our perceptions of reality are objective. However, our minds act as powerful filters, shaping how we interpret our partner's words and actions. For instance, if you believe, “They don’t care about me,” a forgotten text message might feel like proof of neglect. On the other hand, if you think, “They’re doing the best they can,” the same situation might seem like a genuine oversight which is understandable. These thoughts set the emotional tone for your relationship, influencing how you feel during moments of connection or tension. Small disappointments or unmet needs that go unaddressed can gradually shift your perspective, leading you to interpret interactions through a lens of frustration or resentment. This process can be driven by cognitive biases which are mental shortcuts that help us process information quickly, but they can also distort reality in ways that harm relationships. Here are some common thought patterns that I often see in couples: Confirmation bias Selectively focus on evidence that confirms our existing beliefs, ignoring anything that contradicts them. If you believe your partner is inconsiderate, you'll likely notice every instance of forgetfulness while overlooking their thoughtful gestures. Black-and-white thinking Seeing things as either all good or all bad, such as “They never listen to me” or “They’re always selfish.” This mindset prevents you from seeing the complexities in your partner’s behavior and stops you from appreciating the shades of gray in their actions. Personalization Interpreting your partner’s actions as a direct reflection of their feelings toward you. For example, when they’re late, you might think, “They don’t respect my time,” instead of considering that they could be dealing with an unexpected situation. Mind reading Assuming you know your partner’s thoughts or intentions without asking or clarifying. If they don’t initiate physical affection, you may think, “They’re not attracted to me anymore,” when they may simply be tired or dealing with stress. Catastrophizing Jumping to the worst possible conclusion, such as thinking, “This argument means we’re heading for a breakup,” instead of seeing it as a normal part of any relationship. Negative filtering Focusing only on your partner’s flaws while disregarding their positive qualities. For example, after a few instances of your partner being late, you may start seeing them as unreliable, ignoring all the times they’ve been on time. Ways to Reset Your Mindset Changing entrenched thought patterns isn't about ignoring or avoiding important issues. It's about cultivating a more mindful and intentional approach to your relationship. Negative thoughts can quickly escalate emotions, leading to impulsive reactions that hurt the relationship. A mindset reset helps you assess the situation more objectively respond more thoughtfully. Here are some strategies to break free from the negative thought patterns. Cultivate gratitude Instead of focusing on what's wrong, consciously seek out moments of kindness, no matter how small. Appreciate the thoughtful gestures your partner makes. Recognizing these efforts reinforces the positive in your relationship, helping you see your partner in a more favorable light. Challenge your assumptions The next time a negative thought arises, pause and challenge it. Ask yourself, "Is there another way to interpret this?" Instead of defaulting to "They’re not prioritizing me," try reframing it as "They’re just overwhelmed with deadlines right now." This shift in perspective can defuse unnecessary tension and foster a deeper understanding between you and your partner. Seek clarification, not conclusions Instead of jumping to conclusions based on a fleeting moment, engage in conversation. For example, say, “I noticed you seemed quiet earlier. Would you like to talk about it? Asking questions shows genuine interest in your partner’s feelings and prevents misunderstandings. Embrace a growth mindset See challenges as opportunities for growth, not signs of incompatibility. When conflicts arise, view them as chances to improve your communication and problem-solving skills together. A growth mindset allows you to navigate difficulties as a team, strengthening your bond and building mutual support. Assume positive intent Start from a place of trust. Believe your partner cares about you and is doing their best. Even when things don’t go perfectly, choosing to assume positive intent softens the impact of misunderstandings. This mindset fosters patience, understanding, and deeper trust between you and your partner. When to seek help Sometimes, deeply ingrained thought patterns are challenging to shift on your own. Therapy provides a safe space to explore the root causes of these patterns, understand how they affect your relationship, and learn tools to address them. By recognizing and challenging unhelpful thought patterns, we can create space for mutual empathy, understanding, and respect. These changes don’t happen overnight, but with patience and intentionality, even small mindset shifts can lead to profound transformations.