The Importance of Good Nutrition During COVID-19

In these times of heightened anxiety and disrupted routines, the need to eat a balanced diet can be one of the first things to fall by the wayside. Planning and preparing healthy meals is challenging even in the best of times. But now, with entire families quarantining together and many grocery stores having a more limited selection due to coronavirus, it can be tempting to reach for readily available comfort foods that offer little in the way of fulfilling your body’s nutritional needs. Here’s how to practice good nutrition during COVID-19.

Some Foods Can Improve Your Mood and Lower Stress

Many of the foods you probably already enjoy, such as dark chocolate, coffee, nuts and bananas, can help put you in a happier mindset. Incorporating these into your diet can put a spring in your step and give you more motivation to complete your daily tasks.

A Healthy Diet Will Boost Your Immune System

During the COVID-19 pandemic, the risk of catching – and spreading – this potentially lethal virus is a very real fear for most people. While there are many things doctors and medical researchers still don’t understand about this novel virus and why it affects people differently, it remains a proven fact that the foods you eat can make you healthier by strengthening your immune system.

• Citrus fruits and bell peppers are rich in vitamin C, which increases your white blood cell count to help your body fight infections.
• Broccoli is a superfood that is an excellent source of vitamins A, C and E, as well as fiber and many antioxidants.
• Garlic does more than add a tasty zing to your favorite recipes – it also has compounds that can assist your immune system.
• Yogurt is a rich, indulgent treat whose live and active cultures can help prevent illness. Yogurt and other dairy products contain abundant vitamin D, which may play a role in protecting against respiratory conditions.

Plan Your Trips to the Supermarket

The need to practice social distancing and to leave the house only for essential errands has made each visit to the grocery store seem monumentally important. Rather than unnecessarily exposing yourself to possible infection by running out to pick up a few odds and ends for each meal, it’s a smarter idea to plan your menus at least a week in advance and cut down on trips. Make a list before you go, so you’ll minimize the time you spend in contact with fellow shoppers and be less likely to buy impulse items. Here are some tips for making a shopping list.

• Being self-quarantined doesn’t necessarily mean you’ll have more time – or energy – to cook, so keep that in mind. Have a few quick and healthy go-to recipes in your back pocket that you can put together without spending hours in the kitchen.
• The healthiest meals involve fresh produce, whole grains and lean proteins. Make sure your list is heavy on these items and light on processed foods. If you play your cards right, you’ll often find you can skip most of the middle aisles of the store and stick to the perimeter.
• As much as possible, try to visualize the layout of your favorite supermarket and make your list in the same order of where you’d find items in the store.

A Healthier Today and Tomorrow

Coronavirus has affected nearly every aspect of our daily lives, but that doesn’t mean it has to change your commitment to eating a healthy diet and nourishing your body from the inside out. Remember, eating well is part of self-care.

If you’re looking to change your life for the better by breaking the cycle of substance abuse, contact us at Hope Academy for your confidential assessment. We offer qualified addiction programming for young adults in California.

Tips for Staying Positive During the Coronavirus Outbreak

Our world is facing a period of unprecedented challenges during a global pandemic that has fundamentally changed the fabric of our daily lives. Amid this uniquely stressful environment, it can be hard for even the most optimistic people to stay upbeat. At a time when we need each other most, shelter-in-place guidelines are keeping most of us homebound, leaving many people susceptible to depression and anxiety. How can you protect your mental health during COVID-19? Here are our favorite tips.

Stay Connected With Loved Ones

Self-quarantine keeps you safe, but it might also have made you start to feel isolated. Think about faraway friends and family members you haven’t talked to in some time, and reach out to say hello. You can call them or organize a virtual hangout using software such as Skype or Houseparty. Or, get creative and send a surprise note or care package through the mail. You’ll be letting them know you’re thinking about them while supporting the U.S. Postal Service, which is struggling to avoid becoming a victim of the coronavirus crisis.

Practice Self-Care Strategies

Your mental health should be a priority because when you’re mentally resilient, you allow your immune system to do its job better. Make sure you are getting enough sleep and eating a balanced diet. Set aside time in each day for exercise – even something as simple as a 15-minute walk around the block is enough to increase your heart rate and give you a feel-good boost of endorphins. Put on upbeat music and have a dance party in your living room. Get lost in a work of escapist fiction.

Shift Your Mindset

In these frightening times, it’s vital to limit negativity in your life as much as possible. We have all lost something due to coronavirus, from a sense of security and control to the ability to participate in public events. Instead of dwelling on the things you can’t do, embrace this as an opportunity for personal growth. Enroll in online classes that will teach you a new skill. If you’re quarantined with family members, use this time to get closer to them with bonding activities such as board games or cooking together.

Take Breaks From the News

Obviously, it’s essential to stay abreast of information about coronavirus, especially pertaining to the number of cases in your community. However, it’s not healthy to consume a steady diet of headlines from the moment you wake up to the time you fall asleep. If you start feeling overwhelmed, it’s OK to step away for a day or two. Instead, watch something that makes you laugh and takes your mind off your worries.

Don’t Struggle in Silence

If you’re starting to recognize the symptoms of depression or anxiety creeping into your life, seek help. Remember, you’re never alone, even if you’re homebound. Look for an online therapist or support group. Call a supportive friend and talk through your feelings.

Remaining Mentally Strong Amid Coronavirus Concerns

It’s natural that everyone is feeling more worried than usual about the global spread of coronavirus. However, don’t fall into unhealthy coping habits or let anxiety or depression take over your life. If you are feeling vulnerable to developing a dual diagnosis of addiction and a co-occurring mental health disorder during this unprecedented time, we are here to help. Hope Academy provides outstanding substance abuse treatment to young adults who are struggling with these problems. Contact us today to learn more about our services.

Survey Finds 1 in 3 Freshman Struggle With Mental Health

Just in time for Mental Illness Awareness Week, which takes place October 7 to October 13, a recent survey reveals some startling results. More than 35 percent of college freshman are impacted by mental illness. 

Researchers from the World Health Organization, along with Columbia University Psychology Professor Randy P. Auerbach, surveyed nearly 14,000 first-year college students from eight countries (Australia, Belgium, Germany, Mexico, Northern Ireland, South Africa, Spain and the U.S.). 

The results: Major depressive disorder was the most common illness, with 21.2 percent experiencing lifelong symptoms, followed by general anxiety disorder, which impacted 18.6 percent.

Auerbach said this finding represents a "key global mental health issue." Indeed, mental health has been a major concern across college campuses and many schools in the U.S. and abroad have stepped up efforts to improve and grow their mental health services – but it’s still not enough, Auerbach told EurekAlert.

"University systems are currently working at capacity and counseling centers tend to be cyclical, with students ramping up service use toward the middle of the semester, which often creates a bottleneck," he explained. "Internet-based clinical tools may be helpful in providing treatment to students who are less inclined to pursue services on campus or are waiting to be seen."

In addition to innovations and advancements in online mental health resources, experts say there are several steps students can take to safeguard their mental health during college, including eating well, exercising regularly, getting enough sleep and making time for friends and relaxation. 

And never self-medicate with drugs or alcohol. Drinking or using drugs can make your mental illness worse and increase your chances of addiction. A better option: Seek help from a friend, family member or mental health professional. There’s no shame in wanting to feel better and getting support so you’re not alone. 

Sobriety College at Hope Academy

If you or someone you love is a college student struggling with a co-occurring mental health disorder and substance use disorder, Hope Academy may be the ideal rehab program for you. Our peer-based program provides the safety and support you need to succeed in school and at sobriety. To learn more about our sobriety college, call today: 866-930-4673.

Top Mental Health Challenges Among College Students

Did you know that one in four students are struggling with a diagnosable mental illness and yet 40 percent don’t seek help? Your mental health matters and if left untreated, could impact your academic, social and family life and lead to serious and even life-threatening health conditions. 

Luckily, more and more campuses are taking steps to help students take better care of their mental health – but you can play a pivotal role, too. 

Your first step is to learn and recognize the red flags. In honor Mental Health Month this month, here are some of the most common mental health issues among college students today. If you spot the signs in yourself or in someone you care about, don’t wait. Remember, you’re not alone and help is out there. 

Depression: According to one study, depression is the number-one reason students drop out of school. 

• Changes in sleep habits  (sleeping more or difficulty sleeping)
• Appetite changes (loss of appetite or overeating)
• Sadness
• Feelings of being overwhelmed
• Hopelessness
• Powerlessness
• Trouble concentrating and paying attention

Anxiety: According to the Anxiety and Depression Association of America, nearly 75% of those affected by an anxiety disorder will experience their first episode before the age of 22. 

• Feelings of stress and apprehension
• Irritability
• Trouble concentrating
• Fearfulness
• Sweating and dizziness
• Shortness of breath
• Irregular heartbeat
• Muscle pain and tension
• Headaches
• Frequent upset stomach or diarrhea

Suicide: Suicide is the second most common cause of death among college students, with someone between the ages of 15 and 24 dying every two hours and 12 minutes.

• Difficulty handling schoolwork
• Loss of interest in activities once enjoyed
• Changes in sleeping and/or eating habits 
• Low energy levels or a feeling of being drained
• Feelings of hopeless or being trapped
• Extreme mood swings
• Emotional outbursts (crying or being easily irritated) 
• Changes in relationships, including sexual promiscuity
• Self-destructive behavior (substance abuse, cutting)

Eating disorders: Anorexia nervosa, bulimia nervosa and binge-eating disorder are the most common eating disorders. Nearly 50% of individuals with an eating disorder are also abusing drugs and/or alcohol, which is a rate fives times greater than the general population. 

• Skipping meals or making excuses for not eating
• Excessive focus on healthy eating
• Withdrawing from normal social activities
• Persistent worry or complaining about being fat and talk of losing weight
• Use of dietary supplements, laxatives or herbal products for weight loss
• Excessive exercise
• Leaving during meals to use the toilet
• Eating much more food in a meal or snack than is considered normal
• Expressingdisgust, shame or guilt about eating habits
• Eating in secret

Dual Diagnosis Treatment for Young Adults
At Hope Academy, we conduct a series of tests upon admission to determine if mental illness is causing or complicating substance abuse. Once we gain a comprehensive understanding of each patient’s individual health challenges, our addiction treatment team develops a customized program. To learn more, call 866-930-4673. 

Mental Health Overlooked in College Transition

News headlines and social media feeds seem to be brimming with studies about how today’s teens are more stressed out and anxious than year’s past – and, yet, mental health is often left off of the college prep checklist, according to a new survey from WebMD, Medscape and JED.

According to the survey, “Preparing for College: The Mental Health Gap,” in the past five years, the majority of healthcare professionals noted a rise in mental health issues among teens: 

• 86% said they have had more anxiety and stress.
• 81% saw more anxiety disorders.
• 70% reported seeing more mood disorders such as depression and bipolar disorder.

And parents echoed these findings, with 45 percent of those surveyed claiming that their teen had been diagnosed or treated for a mental health issue, learning disorder or substance abuse.

Yet here’s the surprising part: Only 28% of parents of teens with anxiety, stress or a mood disorder considered mental health services while choosing a school.

"If your child is already in therapy, don't assume it's going to go away once they start school,” Cora Collette Breuner, MD, a professor of pediatrics and adolescent medicine at Seattle Children's Hospital and the University of Washington, told WebMD. “Assume the opposite."

College presents what experts call a sort of “perfect storm” for mental health issues. For one, nearly 75 percent of all mental health conditions begin by age 24, and there’s also a significant amount of stress during this time. In other words, the college years are a critical time to understand and talk about mental health with your kid. Even if it doesn’t touch your child, he or she might deal with a roommate who is in emotional distress.

The survey stressed the need for all parents – not just those of kids with issues – to discuss mental health concerns. "It's going to touch your family's life, and certainly your child's life in one way or another," Stephanie Pinder-Amaker, PhD, director of the College Mental Health Program at McLean Hospital, told WebMD. "It does so much to decrease stigma and fear and anxiety just to talk about these issues."

Do You Need Dual-Diagnosis Treatment?
Co-occurring mental health conditions like depression may exist prior to substance abuse, or develop as a side effect of drug and alcohol dependency. At Hope Academy, we conduct a series of tests upon admission to determine if mental illness is complicating substance abuse. Once we gain a comprehensive understanding of each patient’s individual health challenges, our addiction treatment team develops a customized program. To learn more, call 866-930-4673.

Strategies to Beat Back Depression

If you have been diagnosed with depression, know that you're far from alone. In fact, in 2015, the WHO estimated 322 million people were living with the mental health disorder, making it the leading cause of ill health and disability worldwide.

The good news is that depression is highly treatable with the help of experienced behavioral health experts. They can work with you or someone you love to develop a personalized care plan that addresses your specific mental health needs and personal goals. In addition, you can empower yourself to fight depression with some fairly simple strategies! Start with these three to feel your best. 

• Don’t skimp on sleep. Depression can make it harder to fall (and stay) asleep – and lack of sleep can make depression symptoms seem worse. Luckily, practicing proper sleep hygiene can help. Some tips: Adhere to a consistent sleep-wake schedule (even on weekends), shut off all electronics and turn down the thermostat to between 60 and 67 degrees Fahrenheit for optimal sleep. 
• Set a personal goal. Each morning, whether when you first get up or as you sit down to breakfast, jot down one attainable goal for the day. This simple act will help build your motivation and confidence – and minimize your feelings of depression.
• Try something new! Sticking to a predictable and manageable schedule is especially helpful during early recovery, but that doesn’t mean you need to get stuck in a rut. Shake things up now and again by doing something new or interesting. For example, take a yoga or drawing class or visit a local museum for some creative inspiration. 

Our Dual-Diagnosis Treatment 

At Hope Academy, we offer evidence-based therapies for clients facing both substance abuse and co-occurring behavioral health issues like depression. Existing mental health issues often surface during addiction recovery. That’s why we offer treatment protocols that are designed for clients with a dual-diagnosis. To learn more, call today: 866-930-4673.