Category: Thomas Cothren

Overcoming addiction is an effort born from dedication and strength of character but, in the early stages, even minor stressors can become insurmountable obstacles leading to relapse. Yet, Thomas Cothren of Maryland explains that when faced with a major crisis, such as a death in the family, it requires a concerted group effort to maintain expectations, manage stress, and avoid pushing an addict in early recovery back into drug use.

This is never easy, especially considering the emotional toll a family crisis puts on everyone but, for the sake of the family, it’s better to put conflicts aside, come together, and offer support. Using a few key strategies, families can do the hard work and save their loved ones from a slip back into addiction.

Remember Grace in Times of Trial

In times of crisis, it’s easy to fall back into old arguments and unsettled conflicts. Stress can push anyone to their limits and, when heavy emotions are involved, it’s challenging to stay positive. Yet, for the sake of an addict, it’s always best to remain graceful and to put aside conflict for the time being.

Engaging in old arguments at a time of crisis can be the trigger an addict needs to push them back into dependency. Rather than facing the stress, pain, and anger they feel, they may instead seek comfort in their old addictions.

This also applies to enforcing expectations. In times of crisis, there’s often an obligation that everyone comes together, puts in the effort, and works to overcome the crisis. Yet, for someone in the early stages of recovery, this pressure to perform can be overwhelming, especially as they’re fighting their own demons. Again, remember to be graceful and cut each other some slack.

Avoid Over-Monitoring

Family members may understandably be concerned that their loved one could relapse into addiction during challenging times. This is completely founded and based on an understanding of their needs and the potential risks. Yet, what family members shouldn’t do is micromanage or monitor an addict like they’re a criminal.

Imposing strict guidelines or meddling in their lives will make them feel patronized and controlled. Rather than making the most of the safe space, they’ll turn away from family, putting them at greater risk of relapse. From their perspective, a family crisis turns into a situation where they’re being punished for something they haven’t yet done.

Instead, family members should politely enquire about how the addict is doing and encourage everyone to speak openly about their feelings, stress, and emotional needs. Then, the addict will more likely feel safe to speak about their temptations and struggles.

The Bottom Line

The last thing an addict in the early stages of recovery needs is more stress at a time of crisis. Although it’s impossible to control life’s many hurdles, by providing a supportive environment rather than micromanaging and starting conflicts, family members can create a safe space where an addict can overcome their challenges. In time, these strategies will become normalized and a part of family life.

When in the depths of a depressive episode or battling against attacks of anxiety, the thought of simply getting out of bed can be too much to bear, let alone thinking of exercise. However, as Thomas Cothren of Maryland explains, even the slightest physical movement and exercise can go a long way toward improving mental health.

Regulating the Stress Response

Scientists still do not fully understand why it is that exercise eases depression and anxiety symptoms, but it’s thought that not only does the body release feel-good hormones called endorphins, but it actually regulates the extent to which it reacts to stress.

When exercising in conjunction with taking anti-anxiety medications, the combination can go a long way to equipping the body with what it needs to ward off stressful attacks.

Keeping the Mind Active

There’s no end to the literature that tells us how important exercise is for the body, but it’s also incredibly valuable for the mind. For one, it keeps the brain focused on something other than the problems and issues derived from the current mental health concern.

Taking the time to exercise, whether that involves leaving the house and going for a walk around the park, or simply lifting weights at home, means that for a little while, the mind takes a break and concentrates on the task at hand.

For those in recovery, exercise is a powerful and inexpensive way to keep the mind from dwelling on and being tempted by potentially harmful behaviors. Filling the brain with naturally occurring feel-good hormones is also a way to deal with symptoms of withdrawal, in addition to providing a distraction.

Meeting New People

Exercise is all too often portrayed as a solo activity. Videos of people working out at the gym alone fill social media timelines. Lone joggers wearing earphones are a common sight on the street. But exercise can be an amazing way to expand social circles and make new friends.

Joining walking groups, yoga classes, and even dancing clubs are all excellent ways to give mental health a huge boost. At the same time, for the days when social interaction isn’t top of the list, simply going for a walk around the neighborhood and offering a smile to someone can boost feelings of wellbeing.

Like all parts of recovery, exercise is a personal journey that very often is improved when interacting with other like-minded people who have positive, healthy goals.

Showing the Mind Who’s Boss

Depression and anxiety would have us believe that we’re helpless and that we should give up. But exercise provides the small victories in the day that remind us that we ultimately have more control than we realize over our health.

Hitting personal goals, from walking a set number of steps in a day, to swimming a preset number of laps, to working through a programed number of reps, goes a long way toward proving to ourselves that winning the battle is possible.

What’s most important is making exercise an enjoyable activity, so that the motivation to continue remains consistent and rewarding.

Many people in today’s society are considered overweight by medical professionals, however, those who are considered obese face greater health complications. As obesity rates increase every year, it’s important that everyone understands the long-term health risks and complications associated with excess weight.

Thomas Cothren explains that diabetes, cardiovascular disease, and respiratory issues are common complications that arise in people who are obese. Women that are considered obese also have increased risks of reproductive issues, cancer, and decreased longevity.

Weight problems can also cause issues with mobility, relationships, and social connections, significantly lowering a person’s quality of life.

Below, Thomas Cothren of Maryland looks at how obesity affects the body and why losing weight and living a healthier lifestyle is essential for living a longer, happier life.

Long-Term Obesity and its Effects on the Body

Obesity is extremely hard on multiple areas of the body, especially the joints and organs. It can also lead to significant health problems explained in further detail below:

Diabetes

There is a strong link between diabetes and obesity. In fact, people that have struggled with weight for a long period of time are roughly 80 times more likely to develop Type 2 diabetes than those who maintain a healthy weight. There are a few reasons why excessive weight is linked to a much higher risk of diabetes:

• Excess abdominal fat produces an inflammatory response that increases insulin resistance
• The changes to the body’s metabolism lead to decreased insulin sensitivity

Cardiovascular Disease

Obesity is strongly related to cardiovascular diseases including:

• COPD
• Hypertension
• Heart disease
• Vascular Dementia
• Stroke

The link is so strong between these diseases and weight due to the buildup of fatty material within the arteries. Arteries are responsible for carrying blood to the organs, so the damage caused by fatty buildup can have severe consequences like heart attacks or strokes.

There are three associated risks that correlate strongly between obesity and cardiovascular disease: high cholesterol, high blood pressure, and risk of Type 2 diabetes. Each of these conditions affect the heart and circulatory systems, and the damage is often irreversible.

Respiratory Disease

Obesity largely affects the mechanics of the lungs and chest wall. These changes can cause a number of respiratory issues including asthma, airway hyperresponsiveness, wheezing, and dyspnea (shortness of breath).

Musculoskeletal Disorders

The excess weight that a person carries strongly affects the musculoskeletal structure. This can lead to issues with the spine, hips, knees, ankles, feet, and shoulders. Commonly, there is a higher risk of fractures, and an even greater risk of requiring joint replacement surgeries, developing osteoarthritis, and soft tissue damage, including tears in tendons and cartilage.

Other Effects

Obesity can also cause sleep apnea, nonalcoholic fatty liver disease, digestive disorders like GERD, incontinence, and gallbladder inflammation.

How a Healthy Lifestyle Makes a Difference

Living a healthy lifestyle with proper dieting and consistent exercise can greatly increase one’s lifespan. Studies have found that severely overweight people are more likely to die 10-15 years sooner than the average person. However, small dietary and activity changes can make a huge difference.

For example, reducing weight by only 5% can decrease the risk of Type 2 diabetes by 50% when paired with sustained moderate exercise. Similar comparisons can be made for every other health impact mentioned in this article.