Dealing With Stress? Don't Turn to Drugs and Alcohol

Shelter in place is stressful; and going to work when there is risk of Covid is also stressful.  There is no way around it right now, our lives are stressful.  A little stress can be good.  Most of us perform better with some stress; but not too much. 
Too much stress can lead to anxiety issues, depression, fatigue, headaches and muscle tension, insomnia, stomach problems and weakened immune system.  People who experience too much stress for too long become prone to illnesses, mental and physical.
Too often the response is, I'll use alcohol, or I'll get stoned and just forget my problems.  These responses do not get rid of the problem, although admittedly you care about your problems less when you are stoned or high or drunk.  When you sober up, the problems are still there, and in addition you have the consequences of the substance.  These consequences can include substance use disorder, health conditions, O.D., family issues and trouble at school or work.
May I suggest some alternatives to substances for dealing with stress.  Regular exercise is the most important.  Exercise releases endorphins which produce a natural high without the negative consequences.  Other activities to deal with stress are playing video games, meditate, walking, talking with a friend, doing something creative, play music, relax, take a hot bath, favorite TV program or movie.
These items are taken from a pamphlet  provided by the Stay Safe Series, Primo Prevention. 2014.

Suicidal Thoughts? Let's talk about it.

This is a small document from Santa Clara County Behavioral Health Services.  It promotes calling the suicide and crisis line to deal with trouble coping with change, chronic back pain, thinking live is not worth it, feeling isolated, feeling you are a burden to others, feeling abandoned or betrayed, feeling ashamed, having no purpose, having sudden mood changes, giving away possessions, doing careless things, increase in alco or drug usage, withdrawing, financial stress, chronic illness, death or suicide of a loved one, conflict with family, other don't understand you,
Please, if you need to talk, they are there 24 hours.

National suicide prevention line serving the Kingman area.  (800) 273-8255

Crisis Intervention Service, Suicide Prevention Service

You Are an Influencer

From Santa Clara County Behavioral Health Services

E Training Prescription Drug Abuse: Etiology, Prevention and Treatment

This training I took at work for CEUs presented lots of information on substance use and substance use treatment.  I wanted to share this glossary of terms.  One thing I learned from this is it is never good to leave old medications hanging around.  Too often kids can get that stuff and trade with friends to experiment.  I have some medicine cabinets to go through.

Addiction: A chronic, relapsing disease characterized by compulsive drug seeking and use, despite serious adverse consequences, and by long-lasting changes in the brain.

Agonist: A chemical entity that binds to a receptor and activates it, mimicking the action of the natural, or abused, substance that binds there.

Antagonist: A chemical entity that binds to a receptor and blocks its activation. Antagonists prevent the natural, or abused, substance from activating its receptor.

Barbiturate: A type of CNS depressant used in surgical procedures, as an anticonvulsant or prescribed to promote sleep.             

Benzodiazepine: A type of CNS depressant prescribed to relieve anxiety and sleep problems. Valium and Xanax are among the most widely prescribed medications overall.

Buprenorphine: A mixed opiate agonist/antagonist medication approved by the FDA in October 2002 to treat opiate addiction, such as heroin.

Central nervous system (CNS): The brain and spinal cord.

CNS depressant: A class of drugs – also called sedatives and tranquilizers – that slow CNS function, some of which are used to treat anxiety and sleep disorders; includes barbiturates and benzodiazepines.

Co-morbidity: The occurrence of two disorders or illnesses in the same person; also referred to as co-occurring conditions or dual diagnosis. Patients with co-morbid illnesses may experience a more severe illness course and require treatment for each or all conditions.

Detoxification: A process in which the body rids itself of a drug or its metabolites. During this period, withdrawal symptoms can emerge that may require medical treatment. This is often the first step in drug abuse treatment.

Didactic: A teaching method that follows a consistent scientific approach or educational style.

Dopamine: A brain chemical, classified as a neurotransmitter, found in regions that regulate movement, emotion, motivation and pleasure.

Epidemiology: The study of the distribution and patterns of health events and their characteristics, causes and influences in well-designed populations.

Hyperalgesia: Abnormal pain sensitivity.

Methadone: A long-acting synthetic opioid medication that is effective in treating opioid addiction and pain.

Narcolepsy: A disorder characterized by uncontrollable episodes of deep sleep.

Norepinephrine: A neurotransmitter present in the brain and the peripheral sympathetic nervous system, and a hormone released by the adrenal glands. Norepinephrine is involved in attention and response to stress, and it regulates smooth muscle contraction, heart rate and blood pressure.

Opioid: A compound or drug, such as morphine, heroin, hydrocodone and oxycodone, that binds to receptors in the brain involved in controlling pain and other functions.

Opioid-induced hyperalgia: A phenomenon associated with long-term use of opioids that leads to developing an increased pain sensitivity and escalating dependence. In trying to manage pain, the patient experiences more pain as a result of the opioid treatment.

Pathophysiology: The study of the changes of normal mechanical, physiological and biochemical functions caused by disease or resulting from an abnormal syndrome. It includes the biological and physical manifestations of the disease as they correlate to underlying abnormalities and physiological disturbances.

Physical dependence: An adaptive physiological state that occurs with regular drug use and results in a withdrawal syndrome when drug use is stopped; often occurs with tolerance. Physical dependence can happen with chronic, even appropriate, use of many medications, and by itself does not constitute addiction.

Polydrug abuse: The use of two or more drugs at the same time, such as a CNS depressant and alcohol.

Prescription drug abuse: The use of medication without a prescription, in a way other than prescribed, or for the experience or feeling elicited. This term is used interchangeably with “nonmedical use,” a term employed by many of the national surveys.

Psychotherapeutic drugs: Drugs that affect the brain’s function and are often used to treat psychiatric/neurologic disorders; includes opioids, CNS depressants and stimulants.

Respiratory depression: Slowing of respiration that results in the reduced availability of oxygen to vital organs.

Sedatives: Drugs that suppress anxiety and promote sleep; the NSDUH classification include benzodiazepines, barbiturates and any other type of CNS depressant.

Stimulant: A class of drugs that enhance the activity of monoamines – such as dopamine – in the brain, increasing arousal, heart rate, blood pressure and respiration, and decreasing appetite; includes some medications used to treat attention-deficit hyperactivity disorder (ADHD), methylphenidates and amphetamines, as well as cocaine and methamphetamine.

Tolerance: A condition in which higher doses of the drug are required to produce the same effect achieved during initial use and often associated with physical dependence.

Tranquilizers: Drugs prescribed to promote sleep or reduce anxiety; NSDUH classification includes benzodiazepines, barbiturates and other types of CNS depressants.

Withdrawal: Symptoms that occur after chronic use of the drug is reduced or stopped abruptly.

(Definitions from NIDA.)

·      AOD use can cause psychiatric symptoms and mimic psychiatric syndromes.

·      AOD use can initiate or exacerbate a psychiatric disorder.

·      AOD use can mask psychiatric symptoms and syndromes.

·      AOD withdrawal can cause psychiatric symptoms and mimic psychiatric syndromes.

·      Psychiatric and AOD use disorders can independently coexist.

·      Psychiatric behaviors can mimic AOD use problems.

 (NIDA, 2011)

Using Motivational Interviewing for Success in Counseling.

Using Motivational Interviewing for Success in Counseling.

1.    Motivational Interviewing is not new to me, having attending several trainings provided by County Learning Partnership.  This was a good review and a good opportunity to go over the ideas that have come through the substance abuse treatment realm but now are part of therapy in the mental health side as well.  The idea behind motivational interviewing is that is a client driven focus, and you are determining the client’s readiness to change so they can direct their own willingness to be in services.  It posts five levels of change in a progressive type fashion, precontemplation, contemplation, ready for action, action and maintenance.  The four skills used are: “OARS,” Open-ended questions, Affirmation, Reflective Listening and Summary Statements.  In this context you use these skills to recognize and then tease out change-talk.  You do this by employing DEARS: Develop Discrepancy, Express Empathy, Amplify Ambivalence, Roll with Resistance and Support Self-Efficacy.

Take Control of Your Diabetes Conference in Santa Clara

I attended this conference like it May.  It was very motivational.  It included dance participation, cooking class and education on diabetes.  It really gave me hope that I can live with diabetes.

Personal Weight Wars

Weight has much to do with health.  I am noting my weight currently compared to what it was in the past, about 15 years ago.  I have improved, but have much more to accomplish.  Mine has not been some fancy diet but watching what I eat, and carbs, and walking more.  

4/11/19  

Weight Wars #2

I published a previous post about my weight and being half way to not being obese, down from 298 to 248.  I can now say I am down another 5 lbs but still only half way.  The difference is an adjustment in my height.  I guess I am shrinking, which means I have another 10 pounds to lose before escaping the obesity line.  So down 55 pounds with a goal of 55 pounds more.  I hope this sharing will motivate me, as my life is at stake.

9/29/19

Weight Wars

I came across something really scary: a record of my weight from 2001 through 2003.  I started at 292 in December of 2001.  However I was down to 285 by mid January; only to blossom back up by the end of the year.  My last recorded weight in 2002, early December, was 292.  Then I became my heaviest.  I started 2003 at 298.  That is just gross.  That is the most I have weighed my entire life.  That is 100 pounds above the obese line.  I recorded that by the end of 2003 I was back to 285.  I have continued a mostly downward spiral, with significance periods of getting stuck.  I am half of the way to the obese line--in other words I am 50 pounds lighter than my heaviest with another 50 to go.
What have been the consequences.  I have diabetes and tinnitus, and sleep apnea and high blood pressure.  Weight is a contributing factor in all these areas.  I hope when I am no longer obese--some of these health issues will be resolved.  I would be grateful if just one or two  would improve and I not have to take so many medications.