Americans have a way of taking something cute and innocent and transforming it into an excuse to party. Perhaps no example serves better than Halloween. What used to be a holiday for kids to dress up in drugstore costumes and go door-to-door receiving candy is now a debaucherous occasion for adults. In fact, Halloween now beats out New Years Eve in drinking related auto fatalities 3 to 1.
 
If you’re going through recovery, you may think your only option is to avoid Halloween altogether. However, the feeling of “missing out” tends to make things more difficult and there’s no reason to deny yourself a healthy, fun time for all. Despite what college frat boys may think, Halloween can be plenty enjoyable sans alcohol and drugs.
 
Act Like a Kid Again
 
People love telling each other to “grow up,” but then they get sloshed and act like irrational, mewling babies. It’s a much better look to embrace your inner child on Halloween and focus on the wholesome aspects of the holiday.
 
Plan on wearing a costume! Whether you’re a Liz Lemon who wears the same Princess Leia outfit year after year or you’re a Heidi Klum type who loves to go all-out year after year, the joy of dressing up is pure. If costumes aren’t really your thing, consider decorating your place to make it more inviting for neighborhood kids. Just steer your mind in the direction towards making the holiday as it was when the only buzz you needed came from sugar.
 
Make Some Money
 
If you are lucky enough to have your own automobile, sign up for a ride share program and take advantage of the insane surge charges that happen on one of the most lucrative nights of the year. You can make big bucks while also helping people get safely home and reducing the amount of alcohol related auto fatalities. An added bonus: seeing all those drunk, obnoxious, messy people while you are clear headed will remind you why you became sober in the first place.
 
Celebrate Sober
 
If you have the itch to stay social this Halloween, there’s no reason why you can’t party in a sober environment. Some places of worship throw Halloween get togethers where families can celebrate in a safe environment. People from your recovery group may be interested in a get together where you can dress up and avoid temptation together. It’s important to remember that you’re not alone when going through recovery, so reach to those in your community and see where the (sober) party is at!
 
Time for a Movie Marathon
 
For many people, the best part of the Halloween season is staying in and binging scary movies. It gives you all the thrills of the season from the comfort of your own home. Order your favorite pizza or takeout and bundle up for a veg-a-thon. A lot of people have their go-to horror favorites (The Shining, anyone?), but if you’re strapped for ideas, check out this Paste list of The 100 Best Horror Movies of All Time. Even better, Netflix has a plethora of scary movies in queue. If streaming isn’t your thing and you’re a little strapped for cash, your local library should have of the classics for free… just be sure to get there early before everyone else snatches them up!
 
If you just love the experience of going to the cinema, many branches show double headers and special screenings for Halloween. October is also one of the best months for new release horror movies, so your options are plenty. While you’re there, treat yourself to popcorn AND a candy… it is a holiday, afterall.
 
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Halloween doesn’t have to be a buzz kill-- there are plenty of ways to have fun while sober. Embrace your inner child and embrace the candy and costumes. Make a little money and help keep people safe by driving for a rideshare. Celebrate with like minded people who avoid drugs and alcohol, or keep it chill with a monster movie marathon. Whatever you choose to do, feel proud for bettering yourself and your life with sobriety.
 
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​Often, counselors talk to their clients about being aware of "HALT". This is about being aware of when you are  hungry, angry, lonely, or tired. What can be equally important is being aware of breathing. Are you holding your breath, is it shallow? Here are some simple breathing techniques for you to build awareness of your breath.

1. Sama Vritti or “Equal Breathing”
Start in a comfortable seat on the floor or in a chair. Begin to become aware of your breath. Breathing in and out of the nose. If your inhale is the count of 3 match the inhale to the exhale. Begin with an inhale for a count of three, then exhale for a count of three (all through the nose). Got the basic breath down? Interested in more of a challenge? You can try six to eight counts per breath. The goal is to create balance and calm the nervous system.  

2. Abdominal Breathing Technique

Place one hand over your heart and the other over your belly. Breathing in and out of the nose. Take a deep inhale and imagine all that air traveling up towards your heart. Then exhale that breath back down to the belly. Take up to ten deep breaths.

3. Progressive Relaxation

Start at the crown of the head. Release any tension in your forehead, muscles around your eyes and cheeks while focusing on a nice deep breath. Focus on breathing in through the nose and out through the mouth. Following that relaxing sensation all the way down each muscle of your body until you get down to your toes.
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Waking up and hitting snooze? As soon as you get up are you checking emails, and turning on the television? That's a good way to start the day feeling stressed out. Yes, the new year has already started, but it's not too late to start a new routine. You can start now! Here's 5 tips to start your day differently...

1. Change Your Alarm. Often, clients are sharing they are still having nightmares and using dreams. If you're waking up to the same tone it can be hard to tell if it was a dream or reality. Change the sounds you wake up to! There are a ton of options on our phones now for different tones. Why not wake up more peacefully to the sounds of nature?
2. Wake up and think of 3 things you are grateful for. Gratitude is powerful. According to Psychology Today(2015), gratitude reduces a multitude of toxic emotions, from jealousy and resentment to frustration and regret.
3. Read a meditation. Reading can help start the day right. It can set an intention for the day and takes us out of our own thoughts. What do you need more of? Peace? Serenity? Happiness? Find a meditation that is about that and read.
4. Connect with your breath.  Take a couple cleansing breaths before you get out of bed. Breath in through your nose and out through your mouth. Repeat this 3 times. Our breath regulates our autonomic nervous system. Our breath can help us go from reacting to responding. The brain is very reactive in active addiction and early recovery. Tap in to responding by tapping into your breath.
   
5. Meditate. A study from the University of Wisconsin-Madison indicates that the practice of meditation reduces the grey-matter density in the areas of the brain related with anxiety and stress. Here's a list of clients favorite apps: Calm, Headspace, and Meditation Oasis.
   

Interested in learning more? Give us a call today, 704-782-3050.

​A mother who just lost her son to a heroin overdose posted this from writer, Alicia Cook on her Facebook wall. It is her grief. Prayers that no other mother will have to bear this grief. Alicia Cook documents the pain many feel from addiction. 
"Sometimes you don't realize you are holding yourself together until you aren't anymore. Suddenly, you're not the same person you thought you were just moments before. No. You are not okay, You are not fine. But you will be. When I say "you will be okay" I do not mean you will wake up one day and be the same person you were before the pain. Pain changes a person. But you will discover a new version of "you". One who has experienced the great sadness that only follows a great loss. One who knows the value of a good cry. One who knows that even after the coldest of winters, spring will still survive. "
I know his parents. His name was Justin. College educated, a kind soul who enjoyed working with dogs. You know the disposable ones, the dogs that seemed like a good idea at the time or who got old and needed more care just when the owner lost interest. Justin was that gentle soul who gave these disposable pets love and care.
Sadly, heroin addicts are becoming our disposable people. Stigma keeps us from caring. People think addiction is something the addict brought on themselves. 
Get your loved one help. Don't give up. Push someone that you think is giving up on their loved one. Don't let addiction take another soul. 
I love the song by The Fray. Very pointed.

​​Summer is here. How do you stay sober? The summer weather, outdoor bars, seeing people drinking wine on their decks, vacations, and baseball games can all be triggers. Some family members will not understand and will share, “You’ve been clean for a while now…you can have just one!” In addition to outdoor activities social media can be a big trigger. Beware of how much time you spend on the internet. Often, the brain is only able to recall the euphoria that alcohol or drugs caused, but you need to play the whole tape through.
 
                                                           Tips for a sober summer…

1.     Come early and leave early. Typically, heavy drinking occurs a few hours into the party.
2.     Check your motivation for attending the party. Why do you really want to go?
3.     Drive your own car. Then you can leave when you want to leave and you’re not dependent on someone else.
4.     Go with a sober or supportive friend. Bring a friend or family member that is sober or supportive. Then develop a code word or a look that means it’s time to go!
5.     Always have a drink in your hand. Then you can avoid the question, “Can I get you something to drink?” or someone handing you a beer.
6.     Avoid, “people pleasing”, don’t risk your sobriety and happiness to make someone else happy!
7.     Vacationing? Pick a destination that will have limited triggers present, look for meetings in advance, and take a supportive friend or family member along.
 
Give us a call today for additional information and sober activities, 704-782-3050.

So, you went to court and were told to get a DWI assessment, and now you don’t know what to do next? You’ve come to the right place! If you’ve been convicted of a DWI(Driving While Impaired), you have to get a substance abuse assessment. This assessment will determine what level of care you need. Wondering what else you need to know? Here's a list of 5 important things you need to know.

1. To get your driver’s license reinstated, you must complete a Substance Use Assessment.
2. The assessment must be conducted by a certified or licensed substance abuse professional.
3. You are required to bring your ticket and breathalyzer to the assessment.
4. The assessor must obtain a copy of your “Complete Driving History” from the DMV.
5. Assessments must follow American Society of Addiction Medicine criteria to decide your needs. If you don’t have a diagnosis, you will be referred to ADETS(Alcohol and Drug Traffic School).

Interested in booking your appointment ASAP? Give us a call today, 704-782-3050. We know this is a scary and overwhelming process. We are here to help you get the best care you need. Breathe., LLC is authorized by the state of North Carolina Department of Health and Human Services to provide DWI assessments and treatment.

Got a DWI? Not sure what to do next? If you have been convicted of a DWI (Driving While Impaired), you must get a substance use assessment. You must also complete either an education program or treatment program. If you fail to submit to a breath test or if you are registered over 0.14%, you will be referred to treatment.

1. To get your driver's license re-instated, you must complete a Substance Use Assessment.

2. All assessments must be conducted in person by a qualified or certified substance abuse professional.

3. You will need to bring a copy of your citation and documentation of your BAC to the assessment. An assessment requires a fee of $100.00. The assessment is composed of a standardized test and a clinical interview.

4. The assessor will obtain your "Complete Driving History" from the DMV.

5. Your assessment is good for 6 months. The clinical substance abuse assessment for persons with a DWI offense is valid for 6 (six) months. If an individual does not begin services within 6 (six) months of the completion of the clinical substance abuse assessment, a new substance abuse assessment is required, in order to ensure the inclusion of all current and relevant information to recommend the appropriate level of care. An additional fee will be required.

6. Assessments must follow American Society of Addiction Medicine criteria to determine your needs.

7. The provider is required to inform you of other local providers who offer the service you need.

8. The provider may not charge a fee to transfer your case to another in-state provider.

9.  The provider may charge for special services and for handling out-of-state cases.

10. Breathe.

Have additional questions?  Stop holding your breath, and Breathe! Give us a call today, 704-782-3050. Breathe., LLC is an approved provider with the state of North Carolina to provide DWI assessments and treatment.  
 

I cannot tell you how many times I've heard," I think my car has automatic pilot to the ABC Store. I don't know what happened, before I knew it I was there." How often are you driving on automatic pilot? How many times have you been on your way to work and then suddenly realize that, for miles, you have been unaware of what has been going on? It's not uncommon for people in recovery or not in recovery to get lost in their thoughts. “Wondering about why my mom look at me did that way this morning?” “When will my spouse trust me again?”

When we practice mindfulness we are more aware of what is going on in the moment. Often, in addiction clients are concerned about what happened in the past and what can potentially happen in the future. This takes away from the beauty of experiencing recovery, here and now. By being mindful, you enjoy your recovery more, your meetings more, and your family and friends more. Here are some simple techniques to become more mindful.

1. Connect with your breath. Become aware of your breath, and where you feel your breath the most. Possibly focus on the rise and fall of your belly, and/or the rise and fall of your chest.

2. Connect with your five senses. Take a moment to connect with your sense of sight, hearing, taste, smell and touch. Addiction is a disease that impacts the body, mind, and spirit. Too often we leave the body out of the equation. Take a few moments to become aware of what your body needs. Listen to your body.

Take 5 minutes a day to do absolutely nothing. Take a moment to reset! You’ve reset your computer when you’re frustrated, right? Why not take a moment to reset yourself. Take a few moments to sit in stillness, and which each exhale find yourself becoming more relaxed. Remember, don’t hold your breath! Breathe! Please visit our Meditation and Resources Page for a free mindfulness meditation.