Archives for posts with tag: Recovery

It’s not hard to think up great ways to treat yourself. We’d all love a spa day topped off with a meal prepared and served by someone else. Maybe a sitter for the night, so the little angels are asleep when we get home. Or just a morning where the cat doesn’t wake you up by sitting on your windpipe.

But for every article I see about self care, I roll my eyes at least 12 times and think “Who can afford that?”  And sure, I would love to have an afternoon to myself and a bucket of fried chicken, and a cookie dough chaser. But that’s not particularly healthy.
gift8So I’m a fan of realistic self care. That is, activities that aren’t expensive, don’t involve food, and will make you feel good about how you spent that time. Here’s a list of my favorites

Meditate, the easy way

If you’re the kind of person who can’t sleep during the day, napping can be  more like torture. But guided meditation is a whole other story. It gives your mind something (easy) to do so the rest of you can relax a bit. There are plenty of free guided meditations online, my favorites are at the UCLA Mindful Awareness Research Center website.   

Walk and a picnic

Okay, this one involves food, or just a beverage. Pack a little bag with a snack and a drink and go for a walk. Doesn’t need to be far, doesn’t need to be fancy. Just get outside, find a rock or a glade or a bench, settle in and sip your beverage. Listen to the quiet, or people-watch. Even better, bring a little trash bag and pick up litter along your route. You’ve just added in a random act of kindness to your personal time. Go, you!

Read a book

When was the last time you read for pleasure. Even if you can’t get to your library, there are plenty of Free ebooks on Amazon, and your local library probably may have a free online borrowing program. Or reread some of your favorite books from childhood if you have them hanging around.

Learn something

If you choose the topic right, learning is great self-care. Pick a topic for FUN. Don’t feel like you need to learn something pertinent to your work or a current hobby.  Check out Coursera, MIT or Harvard to start. (But there are PLENTY of sources for free online classes, do your own searching, too!)        


Bust out a piece for paper and draw something. Even if you don’t have fancy pencils or crayons or markers, you can play with shading and pressure and make something cool. There are plenty of free coloring pages you can download and print out.

Write a letter (this one will cost you the price of a stamp)

Remember letters? On real paper? It’s becoming a lost art, which is kinda sad. it used to be so exciting to get a real letter in the mail. Not a bill, not an advertisement, but a real letter, with news, from someone you love. It was downright magical.

If you feel totally lost and don’t know where to start, here’s a site to help you out.

Geocaching! (Pre-PokemonGo-Style)

Geocaching is a real-world, outdoor treasure hunting game using GPS-enabled devices. There are plenty of free apps to help you learn geocaching and get started. My family’s favorite is  

YouTube Karaoke

For nearly every song out there, there’s a karaoke accompaniment on YouTube. For reals. Crank it up and let ‘er rip. You’re a stress-free superstar now.

Play cards

Get a kid and play Uno, or find an old deck of real cards and fall into a game of solitaire.

Foot bath

You can go nuts and find a whole bunch of fancy recipes on the internet, or just throw some salt into big bowl of warm water. Put a foot in there. Scrub it a bit with a washcloth. It feels good, the warmth is calming (or use cool water if it’s a zillion degrees where you’re at), and your feet will be all soft and good-smelling when you take ‘em out.

Got a teabag? Throw it in. Got an essential oil you like? A few drops’ll do. No big whoop.

When you’re ready, dry that foot off and slather with some lotion. Or coconut oil. Or olive oil. Whatever you have is just fine. (Put some socks on to really make it last, and so you don’t slip, ok?)

And when all else fails: Nap

Put your jammies on and take a nap. In your bed. Not all jammed up on the couch with the TV on. Close the shades in your bedroom and hunker down for a proper sleep.
There. You don’t have to spend money or fill your belly to feel great and treat yourself well! But if you just want to spend money on yourself, you could always book a massage. 😉 


In recent years, the public health problem of substance abuse has reached an unprecedented, yet unsurprising, high. Doctors are prescribing pain pills and muscle relaxants without first considering natural modalities.

Many of the conditions these pills are prescribed for could easily be reduced or even eliminated if massage therapy was prescribed instead. Since it is not, we are back to dealing with the issue at hand, substance abuse.

Now that holistic medicine has become more widely accepted, more doctors and patients are seeking massage and alternative methods for substance abuse treatment.

Massage has been used since ancient times as a method of healing many different “dis-eases” including substance abuse.

Massage promotes a chemical change in the brain that allows for healing and relaxation.

During the withdrawal process, and even into early recovery, the brain’s ability to secrete the hormone dopamine is lowered. Dopamine is the chemical messenger responsible for making us feel good when we are doing something we enjoy.

In 1998, the Touch Research Institute found that a regular massage produced long time results of increasing dopamine levels.

Since massage naturally increases dopamine levels and decreases cortisol (the stress hormone) levels, it is the naturally perfect addition to any standard detoxification program.

Healing the neurochemistry of an addict takes time. Massage treatments immediately following the detoxification phase are extremely important.

When a person relies on substances to feel good, his or her body stops making its own ‘feel good chemicals’ or endorphins.

First discovered in 1975, endorphins or Endogenous Morphine (The body’s natural morphine created by the body itself) is only one of the several morphine like opioids discovered in our brains.

When a person quits abusing a substance that has been making them feel good, it takes time for the body to start creating its own endorphins again. During this time, the person is very vulnerable falling back into old habits.

The publication, General Pharmacology, reported back in 1989 that massage therapy increased the amount of beta-endorphins by as much as 16%. Beta-endorphins are neurotransmitters found in the neurons of both the central and peripheral nervous system as a natural pain suppressants.

The release of endorphins and beta-endorphins during massage allows the recipient to feel normal even without the aid of drugs. This can be powerful and life changing for many.


During massage, circulation is increased which encourages the body to naturally detoxify. Stress and tension is reduced making it easier for the body to release its hold on chemicals stuck in the soft tissues.


During massage a person learns to identify and manage triggers that cause them to want to escape. Regular massage aids in awareness of the person’s own body including where and when tension exists. Emotional releases are common with massage and are considered safe and non-threatening opportunity to begin to process long buried emotions, memories and traumas.


During a massage a person is introduced to the still inner place of peace and healing within themselves. Being grounded and centered allows the person to face the world with the knowledge that they can be anchored and present, as well as substance free.

Massage is one of the very few ways to affect the body mentally, physically, emotionally and spiritually. It is truly a holistic form of healing. Healing on so many levels can be an amazing life experience for anyone.