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Stressed Out!
Simple Ways to Reduce Anxiety
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In the days of the cavemen the fight-or-flight response (Sympathetic Nervous System) to danger was a necessary tool for survival. See a charging predator - feel fear - adrenalin kicks in giving us more energy, faster breath and heart rate to power us to safety. Once safely back in the cave, the rest-and-repose (Parasympathetic Nervous System) activates to bring breathing and heart rate back to normal.
In modern times, our body has the same physical reaction to emotional fear/anxiety/danger as it does to physical danger. Basically, when we think about something that brings us anxiety or worry (public speaking, paying the bills, etc) our fight-or-flight response kicks in. Unfortunately, there's often no clear sign of safety with emotional danger so the rest-and-repose response never arrives.
Our thoughts are closely tied to our physical response. So, by physically simulating the rest-and-repose response through the use of slow, deep breaths and progressive muscle relaxation (or yoga) we can reduce our thoughts and feelings of danger/worry/anxiety.
Progressive Muscle Relaxation
By intentionally tensing and then relaxing the muscles of the body while focusing on the breath we can reduce the physical symptoms of Anxiety which helps to reduce the mental or emotional symptoms.
This is an abbreviated version of a progressive muscle relation:
There are two parts to progressive muscle relaxation: deliberately tensing muscle groups, and then releasing induced tension.
Step One: Create Tension. The process of applying tension to a muscle is essentially the same regardless of which muscle group you are using. First, focus your mind on the muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for about 8 seconds; in the example, this would involve making a tight fist with your hand.
Step Two: Releasing the Tension. After the 8 seconds, just quickly and suddenly let go. Let all the tightness and pain flow out of the muscles as you simultaneously exhale. In the example, this would be imagining tightness and pain flowing out of your hand through your fingertips as you exhale. Feel the muscles relax and become loose and limp, tension flowing away like water out of a faucet. Focus on and notice the difference between tension and relaxation.
The summary muscle groups. Instead of working with just one specific part of your body at a time, focus on the complete group. In Group 1, for example, focus on both legs and feet all at once.
The four summary muscle groups are as follows:
- Lower limbs
- Abdomen and Chest
- Arms, Shoulders, and Neck
- Face
In addition, focus on your breathing during both tension and relaxation. Inhale slowly as you apply and hold the tension. Then, when you let the tension go and exhale, say a cue word to yourself (below). This will help you to associate the cue word with a state of relaxation, so that eventually the cue word alone will produce a relaxed state.
Suggested cue words:
- Relax
- Let it go
- It's OK
- Stay calm
- All things are passing
Katie Goode, LMFT
Director of Clinical Services
Morningside Recovery |
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A Season of Renewal
and Sense of Self in the World Around You
Do you ever find yourself walking throughout the day surrounded by thoughts and concerns on what tomorrow holds? While our thoughts and concerns are very valid, they can sometimes distract us from our path in life. The goal is to recognize our thoughts for what they are and the purpose they are serving, especially in terms of discovering one's sense of self and identity. As individuals in a fast paced society it may feel very difficult to slow down and focus on your sense of self. In order to develop one's sense of self and identity it's crucial to practice mindfulness. This practice helps an individual hone in on what's present in their daily being, while strengthening one's ability to be attentive to their personal growth.
Personally, throughout my day, I will often remember to focus on my breath as a means to become aware, slow down, and witness my physical being in the world. Mindfulness is obviously more than just remembering to take deep breaths through out the day. It's referred to by many names and can include many practices, such as yoga, meditation, reflection, or prayer.
A simple technique to begin with is to focus on being in the moment and your physical senses. As mentioned earlier, we can become lost in our concerns for the future or our thoughts of the past. What we have is the present moment and focusing on this will begin to center your mind and body. To begin find a comfortable location, somewhere you feel safe and are relatively undisturbed from distractions like cells phone, computers, friends, and family. It's okay to choose a location that has people; just make sure that you won't be disturbed from completing the exercise. A safe place can include a park, the ocean, or even sitting in your car.
Step 1: Focus on your breathing. Take a slow long breath in through your nose while filling your belly with air like a balloon. Hold this breath for 1-2-3, and slowly exhale out your lips as you feel your belly retracting toward your spine. Become aware of what this feels like for your body.
Step 2: Focus attention to your physical senses.
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What do you see?
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What do you hear?
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What do you smell?
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What do you feel?
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Do you taste anything?
Step3: Focus on being in the moment. If a thought comes into your mind while paying attention to these senses, be aware that it's a thought, and return the focus back to your physical senses.
When practicing self-awareness in your daily life, pay attention to what is working for you as well as the areas or tasks you want to bring focus to. The well known psychologist, Alfred Adler, gave us certain life tasks to help center our being and improve our ability to give back to society. To begin looking at your own life tasks, contemplate on the following six areas of your life: work, friendship, love, spirituality, self, and family. The goal is to pay attention to and develop these areas harmoniously. No matter where you are in your own journey of life remember that all people are born with worth. You are worthy, special, and deserve the happiness that life has waiting for you.
Sean Seeley, Therapist
Morningside Recovery |
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Who's in the Driver's Seat

We all have seen it, it may be on your refrigerator, you may get it as an email forward, or you have seen it in a workbook. It's a one page flyer that asks: "How are you feeling today?" and shows about 30 different cartoon faces with varying degrees of emotion. For many in early recovery looking at this flyer instills a state of comfort and for others fear as they have experienced varying degrees of all these emotions yet have been unable to identify them.
Merriam-Webster defines emotion as, "a state of feeling." It's this state of feeling that those suffering from addictions have been running from for a long time and seek to prevent or change by abusing substances such as drugs and alcohol. People who are new to recovery and even those that have been in recovery for awhile are experiencing pure unaffected emotions for the first time in a long time. Truly feeling and getting in touch with one's core emotions can be extremely difficult; however, it is imperative for maintaining a healthy recovery lifestyle.
At the root an addict can identify with the "pain" they feel day after day. That pain can come from the losses due to their addiction; the severed family ties, the despair and absent hope that they can repair their life, or simply and painfully the striking moment when they look in the mirror and have lost all sense of self. Pain can be defined as an emotion that we feel as a result of being hurt or victimized by someone or ourselves. The degree of pain is relevant to the chronic existence of anguish, suffering, hurt, distress, sorrow, agony, affliction, and trouble the addict is experiencing. For the addict, it seems impossible - simply too much the bear.
A common response to pain for those that are addicted is to avoid, stuff, or hide. The most typical way of doing so is to medicate the "pain" away using one's "drug of choice." Through denial of the emotion, by repeated use of this self-medicating reaction to pain, the alcoholic or addict exchanges the emotion for resentment, rage, or some other emotion and often times becomes isolated and let the pain be a reason to remain a victim. The crux of the cycle is that using NEVER takes the pain away.
The person in recovery must deal with pain as they would any other emotion. The must learn healthy and constructive way to help prevent relapse. There are many effective ways to do this and can include:
Being still in the emotion and feel it Ask for help Seek out it's source Embrace the truth of it Let it be your teacher Walk through it with a friend, a sponsor, sober support circle, or trusted confidant Take responsibility for your choice in the matter
Dealing with pain appropriately is what matters most. Pain has the power to teach an individual many lessons that are important in recovery; these include empathy, value, self-worth, dependence, self-care, and appropriate boundaries. It is important to remember that emotions or feelings are not bad, they just are.

Joel Edwards Chemical Dependency Counselor |
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About Morningside's Programs
Each client's journey toward recovery at
Morningside begins with initial assessments that help the therapeutic team
identify where the client is in the process. Morningside takes this
information to create a customized program that meets the client where he or
she is. We have identified three phases in early recovery. Each
client is introduced to various processes of recovery that address the mind,
body, emotions, relationships, family, recovery itself, independent living and
a future focus for living and life goals. Our clients move through phases
of treatment with specific goals for an internal shift and marked milestones
that lead to a new lifestyle of recovery.
Learn it - Stabilize
Phase One is the "learn it" phase. This
phase focuses on stabilization. Through evaluation and care by medical,
psychiatric, and therapeutic staff we help each client complete post acute
withdrawal symptoms, restore a proper sleep/wake cycle, establish healthy
eating routines, articulate basic goals for recovery, identify triggers, and
distinguish between thought, motions and behaviors. In addition, there is
an introduction to family systems concepts, accepting ideas around
spirituality, and self care. This phase initiates a shift into recovery.
Feel it - Responsibility
In Phase Two our clients begin to find "the
meaning" in their active recovery and can identify personal feelings, take
responsibility for their actions and use the tools they have learned in daily
living. They can anticipate situations and they can separate and identify
a reaction from a response. They become active in their recovery, moving
through each day with an attitude that supports recovery, health and
change. Mood changes, depression and anxiety regulate as the therapeutic
process helps each client identify external and internal forces that impact
them. Clients are encouraged and supported in open conversation with
family members and they also practice recovery methods in daily living
situations.
Live it - Solidifying
Phase Three supports all clients in experiencing
their new-found recovery. In fact, it is a phase of experiences.
There tends to be shift in attitude that includes giving back to the family and
community. Mood changes are less extreme and they begin to move through
each day with the ability to deepen their commitment to a new lifestyle.
There is a higher consciousness emerging with a shift of reliance and the
nature of acceptance. Personal power is derived from connection rather than
control. Family conversations and interactions are often more spontaneous
and on safe ground for all. The focus is now upon deeper issues that
intrude on daily serenity, acceptance and stability. 
3404 Via Lido Ste A Newport Beach, California 92663 www.morningsiderecovery.com
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| "The Crest" Morningside Opens a New Residence | |
Morningside has expanded and added a new resident loctation. This beautiful property offers our clients a peaceful mature setting, stunning ocean and Catalina views, pool and tennis courts.
Our solid program offerings serve a total of 60 residents in multiple locations.
For more information or to set up a tour please email us or call 866.725.8565. |
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Family Corner
Dr. Kenneth Perlmutter
In previous columns we have looked at the systemic aspects of families experiencing addiction and its co-occurring illnesses and losses. We know from the research that client outcomes from chemical dependency treatment are most successful based on the length of time the client is in care (ranging from hospital to outpatient) and the degree to which the family system shifts with respect to behaviors and ways of communicating that perpetuate the family system's expression of addictive disease and the co-occurring impaired coping adopted by all members.
Our largest group of clients at Morningside Recovery comprises young adults who come to treatment and extended care with a unique set of needs. Many can be thought of as failing to thrive or experiencing delayed separation and individuation. Today's generation of young adults (18-30) has been adversely impacted by socio-cultural forces which impede individuation. Theirs is the first generation that may not exceed the accomplishments of its parents. Our American society is built on immigrant roots and founded on the notion that parents give their children advantages and opportunities the parents did not enjoy. Imagine a common scenario which describes Morningside young adults and their high-achieving family: your father is head of neurology at a major university hospital and your mother is leads fundraising for a national charity while she is also president of a local political action committee. Your sister graduated from Ivy League school and works full-time in New York City for a top eight accounting firm. Your little brother is heading for a full scholarship to Stanford or Cal to play soccer. Take it one step further and imagine you have a subtle or non-verbal learning disability, find marijuana or alcohol necessary to manage every day life despite its adverse consequences, or have social anxiety, depression, or unreasonably low self-esteem.
In working with family systems which include a stuck young adult, we examine the systemic forces that reinforce the delayed individuation. Common themes include: parental guilt associated with the parents' (frequently denied) awareness that this child cannot achieve at the fullest level; internalization by the young adult of unrealistic expectations that he/she beats self up for being unable attain; unresolved grief and loss from the past the pain of which is being carried through the family's unconscious loading onto the stuck young adult or the delayed individuation process; distraction, disorder, and disconnection which saturate the alcoholic family home atmosphere; inability to face and grieve the loss of the ideal child the stuck young adult once represented; and, distraction from traumatic secrets that are avoided and denied by focusing on and reinforcing the young adult's delayed individuation and its associated difficulties.
To begin this work family members are invited to explore the ways in which their system has been wounded -- a blame-free and shame-free description of a key aspect of their system. We speak about the ways in which the system has become Disordered, Distracted, Disconnected, Deprived and plagued with Denial (the five D's). These characteristics describe the nature of relating and functioning in a way that most family members recognize right away.
We discuss how the disorder, distraction, disconnection, deprivation, and woundedness in the system typically stretch back several generations. As we begin dynamic and experiential work, we make space for each member to look at the ways each has coped with the experience of being the member of such a system. We begin to see how control behavior, substance abuse, disordered eating and body image, workaholism, denial/avoidance, and scapegoating (blame taking) are adaptations - impaired coping mechanisms -- not character flaws. We also see how every member of such as system is likely to create a similar system when they go on to form partnerships and build families of their own. We can interrupt this trans-generational transmission of destructive coping.
All members in such systems experience the family version of addictive disease, namely Stress-Induced Impaired Coping (SIIC). Four common roles are adopted by members in an attempt to manage the intolerable emotional experience of facing family's core which is saturated with lies, secrets, shame, and illness. These roles include escaping (through numbing out, isolating, leaving), taking the blame, trying to fix certain relationships or members, or distracting oneself and others through high achievement (superstars) or high drama.
The treatment for SIIC begins with telling the truth - the emotional truth for each member of what it is like to experience and survive as a member. We look at how authority manifests, love is expressed, communication flows, resources are distributed, crises are managed, distress is shown, privacy has been maintained, and how the family relates to its community and to its past. |
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