The 24-hour plan (or Minute by Minute): Each day of the holiday, choose not to get high that day without thinking too far ahead. If one day at a time gets too hard, take it an hour at a time. If that gets too hard, take it a minute at a time.
Daily Dial-In: Put your counselor on speed dial for regular holiday check-ins.
Attend recovery support groups near your home during the holiday season.
Make a “Top Five.” Five people you can call if you’re craving alcohol or drugs. Let them know you will be calling them for support!
Family function: Ask for support from non-drug using relatives.
Strength training. Regular exercise is a powerful tool for building your recovery muscles and improving your fitness. Like drugs and alcohol, exercise releases dopamine and endorphins, the hormones that make you feel happy.
Change your routes. Avoid triggers by listing and staying away from places where you used to drink or use.
Connect with your sponsor. If you have a 12-step sponsor, check in with them daily.
Soothe your spirit: Engage in activities daily that uplift your spirit, like meditation, yoga, prayer.
Write about it. Keep a daily gratitude journal.
Give back! Volunteer your time or services during the holiday.
Graceful exits. If you’re at an event and feel tempted to get high, give yourself permission to leave early.
Mission statement: Write a letter to yourself entitled: “This is how I plan to stay sober during the holiday.” Mail it to yourself in a holiday card!
Benefits Plan: Write a letter to yourself on the benefits of recovery during the holiday. Remind yourself that you won’t know the benefits until you experience them. There’s so much to look forward to!
Avoid HALT during the holiday: Hungry, Angry, Lonely, or Tired.
Plan ahead. Predict high-risk situations and let your counselor know how you will deal with each situation.
Take 10. If you’re craving a drink or drugs, wait 10 minutes, then 10 more minutes. Do something with your hands that takes you away from the cravings in your head: sweep the floor, vacuum, etc.
Think it forward: If you ‘re thinking about using, think about how you will feel the next day if you’re hungover or sober.
Tune in, not out (or play it forward): Create your special recovery playlist. Include songs from any season that inspire you to maintain your recovery. Keep this playlist on your phone as a handy tool to tum to resist triggers.
Walk about. The holiday season brings longer days and less sunlight, but a brisk walk in nature under a starry winter sky can restore your spirit.
Thank you Lisa Judith Ibarra, Paula Stauffacher, Kim Klinger, Becky Clayton, Jolene Kingeter, and Vicki Bergman for your non-perishable food donation to ensure community members in Iowa and Grant Counties have something to eat during the holidays! We are grateful beyond words!
We, at Unified Community Services, are so grateful to partner with Nicole Steinbach of Rural Mutual Insurance this holiday season! Nicole advised that Rural Mutual Insurance offices in Fennimore and Dodgeville have decided to adopt Unified Community Services’ Community Closet that serves Iowa and Grant Counties.
Rural Mutual is asking for unexpired, nonperishable food, clothing, hygiene items, or monetary donations on behalf of the Community Closet. Donations can be dropped off at Rural Mutual offices to support this cause that provides these donations to people in the community in need for FREE. They’re accepting donations until December 20 at the following locations:
1196 Lincoln Ave A, Fennimore, WI 53809 401 N Union St, Dodgeville, WI 53533
Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — seasonal affective disorder (SAD) begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. These symptoms often resolve during the spring and summer months. Less often, SAD causes depression in the spring or early summer and resolves during the fall or winter months.
Treatment for SAD may include light therapy (phototherapy), counseling, and medications.
Don’t brush off that yearly feeling as simply a case of the “winter blues” or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the year.
Learn more in this article by Keri Lipperini, Director, Office of Nutrition and Health Promotion Programs, Administration for Community Living.
“Winter is upon us. While some may enjoy the colder climates, others may start withdrawing from activities and disconnecting from family and friends. Those who suffer from seasonal depression will face an even harder battle as they withdraw until springtime returns. The decline of outdoor activities, followed by a lack of social interaction during the winter months, could easily lead you to feel isolated and lonely.
Research shows that social isolation and loneliness can have a detrimental impact on your health and well-being. In fact, studies by Julianne Holt-Lunstad at Brigham Young University found that prolonged social isolation is as harmful to health as smoking 15 cigarettes a day, and more harmful than obesity. Other studies have found that being socially isolated increases your risk of being targeted for abuse and neglect. Older adults who lack social connections or report frequent feelings of loneliness also tend to suffer higher rates of injuries, infection, depression, cognitive decline, and early death. That is a profound impact!
Social isolation is complex. Chronic disease, speech or hearing impairments, inadequate transportation options, and settings that are not accessible for people with physical and mental disabilities can each make social isolation worse. You may choose to stay home, where you feel comfortable, because you feel anxious or embarrassed about your health or disabilities. Depression, anxiety, early-stage dementia, and other mental health concerns, can also increase your risk of social isolation. Additionally, If you no longer drive and have limited, or no, access to public transportation, you are more likely to face social isolation. This is a particular concern in many rural communities.
In addition to social isolation being complex; it is not always easy to spot. Just because you live alone, or spend a lot of time alone, doesn’t mean you are socially isolated and you can be socially isolated even if you have an extroverted personality and appear socially engaged. Social isolation is not about being in a room full of people, or having a lot of “friends” on social media, it is about feeling connected.
Feeling connected means being understood. People often isolate themselves because they feel no one understands what they are going through.
So, how do you spot social isolation? You may want to start by thinking about how you have changed over time. For example, are you less excited about things you once enjoyed? Do you feel distant from people or misunderstood? If you are a caregiver, does your loved one seem less excited about events they once looked forward to, such as the annual car show or regular social functions? These changes could be red flags indicating social isolation.
Your risk of social isolation can increase as you get older for a variety of reasons, including bereavement and greater risk of disabilities that effect mobility or communication. Nearly one in five Americans age 65 and older are socially isolated.
However, social isolation can effect anyone at any time. As a veteran who experienced deployments and the transition from military to civilian life, I am no stranger to the effects of social isolation. Anyone, no matter their age, can withdraw or disconnect from family, friends, or the community.
You may be wondering, what can be done? Studies show that being active and engaged in your community are great ways to tackle social isolation.
One such study was an evaluation of ACL’s nutrition program, which provides meals to older adults. Ninety three percent of participants who receive meals in congregate settings, such as senior centers, were socially active and satisfied with their opportunities to spend time with other people. The typical congregate meal participant does not experience loneliness and only seven percent of congregate meal participants screened positively for depression.
Some other ways to engage in meaningful social activities include:
Volunteering or mentoring in your community
Visiting your local senior or community center
Seeking out leadership roles in a civic organization or faith community
Signing up for a cooking, exercise, falls prevention, chronic disease self-management, or other class
You can also learn about assistive technology solutions, such as hearing aids and wheelchair ramps, which can make it easier for you to stay active in your community. If you are a caregiver, encourage your loved ones to engage in meaningful social activities that increase opportunities for socialization. If your loved one is unable to get out of the house, a daily phone call or visitor can make a huge difference.
Ultimately, tackling social isolation is about making our communities more accessible, inclusive, and caring. If you think someone in your community is at risk of social isolation, you can start by reaching out. Try asking if they would like a visit or invite them to join you on an outing.
To learn more about programs and services in your community that can help you or a loved one get more engaged, go to eldercare.acl.gov or call 800-677-1116.”
It’s extremely difficult to lose people we care deeply for whether they move on from a shared workplace, move out of a residence, leave a relationship, or pass away. Please take some time to care for yourself in you’re dealing with grief this holiday season.
Iowa Co.
Sharing Grief of Loss- 2nd Thursday of each month.
7:00pm – 9:00pm at Iowa County Health and Human Services Building. 303 W. Chapel St. Dodgeville, WI 53533.
We appreciate the article today in the Grant County Herald Independent covering Unified Community Services being one of only two governmental entities recognized in the State of Wisconsin as a “Vets Ready Employer!”
Some important, practical tips can help minimize the stress that accompanies the holidays. These tips may even help you enjoy the holidays more than expected. See below for an article by Peter Reisner MD. The source of the article is linked below.
Through the endless parties, cooking, shopping and cleaning, try taking one of 9 steps to ensure you have a stress-free holiday:
1. Plan ahead.
Between co-workers, friends and family, it’s inevitable that some commitments will end up on the same day. Make sure to plan on what you can attend in person or virtually. If you’re hosting the holidays, create a menu to help you stay organized and make grocery shopping easier.
2. Say no.
With holiday commitments, it is OK to say no to a few or all of them. It also will help relieve some stress. Try sharing your to-do list with other family members.
3. Plan spending.
The holidays mean spending money. Make a budget and stick to it. Spending money on your loved ones is important, but it’s also important to pay your energy bill. Don’t buy gifts that you’ll be paying off for the rest of the year.
4. Create relaxing surroundings.
Turn on some music, light some candles or open the windows on a sunny day. Research has found that listening to music and the scent of citrus can boost feelings of well-being, and vitamin D is always a happiness booster.
5. Maintain healthy habits.
The holidays are notorious for ruining healthy habits. A short workout each morning will help your decision-making throughout the day. Encourage your family to try snow shoeing or sledding to get in extra exercise. Eat healthy snacks like fresh fruit or vegetables throughout the season and to fill up before a dinner party or celebration with tempting, but unhealthy, foods.
6. Share feelings.
Spending a holiday after a loss in the family can be difficult. Accept your feelings and open up about them to others. It may make you feel better to share. Try to switch up old traditions to ease the loss.
7. Respect differences.
Family members will have different viewpoints than your own. Try your best to forgive and forget this holiday season. Focus on your similarities, and replace tension with something productive.
8. Be realistic.
You are only one person, and you can only do so much. Be realistic with how much you can handle this season. Forget about perfection, and relax and enjoy the company surrounding you.
9. Take a break.
Don’t forget about your own needs. Take a nap, go for a short walk, read a book or watch a funny movie. Laughing relaxes the whole body, and can relieve physical tension and stress.
Holidays are meant to be a fun, enjoyable time with friends and family. These tips can help ensure you truly enjoy your holidays when stress starts to set in.
We’re grateful for our compassionate, intelligent, and driven staff who daily dedicate themselves to preserving life and improving quality of life for those facing tremendous challenges.
We’re grateful for the community partners we have the privilege of working with in order to meet the needs of those we seek to serve. It’s an honor to be part of experiencing your service, bravery, and dedication.
We’re grateful for the clients who come to us for support. We strive to meet your needs in knowledgeable, empowering, compassionate, and creative ways.
We’re grateful to serve Iowa and Grant Counties.
We’re committed to honoring your trust.
We hope during this holiday week you’re able to experience gratitude for the good in your life. We wanted to take some time to say the words we often feel.
