November can be a stressful time: upcoming holidays, the semester on its way to its close with projects and exams, the seasons change, election results. Seeing family in large settings, the financial pressure of the holiday seasons, and the inclusion of substances at these events. Seasons change, and the lack of light causing an increase in seasonal depression can cause feelings of isolation and make the world feel colder. It is a season of traditions and new changes. It can all feel like a lot. But there is always hope. November does not have to be just surviving, but an opportunity to build your resilience, to know who you have for support, and to celebrate how far you have come. We can build up our resilience to the potential stress that comes with this month by planning, knowing or building our support system, and taking care of yourself. 

Make a plan

Planning is a good skill, especially in recovery, because it provides structure and helps minimize uncertainty, which can be a source of stress. Having a plan helps maintain a consistent schedule that supports sobriety, which can include meals, meetings, exercise, or moments for relaxation. A predictable routine can counteract feelings of chaos or being overwhelmed. Make a plan on how much you want to spend. Not just financially, how much time do you want to spend at one family member’s house versus another, how do you want to spend your holiday, and who do you want to be around. Having a plan and knowing how your month will look can help manage stress, and it can help you have an expectation. This can help you avoid what may be a high-risk situation, who you can go to, and where if it becomes one. Planning helps you stay connected to your support system, especially if you are around people who may not know your sobriety status or are around people who may not be supportive. You can plan and communicate ahead of time to make sure someone is reachable to you. Make a plan that works for you that helps you decrease potential areas of stress and sets you up for success. Remember, it is not about perfection but progress, so if the plans don’t go exactly as planned, that is okay, and celebrate whatever small wins come along the way. 

• Reach Out for Support: Keep in touch with friends, mentors, or support groups who understand what you’re going through.
• Set a Schedule: Create a clear plan for the month that includes time for studying, family gatherings, self-care, and relaxation.
• Prioritize Tasks: Break down projects and exam preparation into manageable steps to reduce overwhelm and help you stay on track.
• Communicate Needs: Let friends and family know what you’re comfortable with and set boundaries around topics or situations that may cause stress.
• Limit Commitments: Be selective about which events you attend to avoid spreading yourself too thin. If going to an event, you can plan to stay for a limited period and communicate this in advance to avoid overcommitting.
• Join a Study Group or Community: Engaging in group activities can provide a sense of belonging, lessen feelings of isolation, keep up those grades, and help the stress of managing school work. 

Seasonal Depression 

Even the most resilient can find the lack of light challenging; it can be potentially more challenging for those in recovery, as it adds an additional layer of emotional and mental stress. The days being shorter, the weather being colder, and reduced sunshine often times come with feelings of tiredness, sadness, and loneliness. Some things that can help are making an extra effort to stay in touch with your friends, keeping a routine, staying active, and making sure that you get the most time out in the sun that you can. If it is difficult within your schedule to spend time in the sun, using a happy light for 20-30 in the morning can have the same effect. Making sure that you are eating and sleeping well to make sure that you have a good foundation. 

• Stay Hydrated and Nourished: Drinking water and eating balanced meals can help regulate mood and energy levels.
• Use Light Therapy or get Get Sunlight Exposure: Spend time outside during daylight hours, even if it’s cloudy. Consider using a light therapy box to combat symptoms of seasonal depression.
• Exercise: even if it is just going on a walk with a friend, not only can exercise make you feel less stressed and productive, but it also serves as a break from the rest of your commitments. 

Stress coping skills 

• Having a support system in place
  • Plan check-ins with friends and supportive people before, during, and after whatever you are going to. Going to group meetings up to and after can also decrease potential stress. This can help make you feel that you have a good base to work from and feel in control and comfortable no matter the situation. 
• Having an Exit Strategy
  • One of the best pieces of advice around holidays I have ever received is to always drive yourself so you are never stuck. Having an exit strategy can be good for everyone if events become overwhelming and you have a quick and easy way to leave. Having a friend come with you if you don’t drive so you have a way home. You can always have a code phrase that is easy to work in so that you can communicate easily. 
• Staying Occupied 
  • Bring something to do with you to events, something to do if there is a lull, something to fidget with. Being involved on campus or in volunteer events throughout this time can be helpful. Making plans with friends far in advance for the whole month. 
• Practice Saying No before the moment comes
  • Ask a friend to pretend to offer you something like an apple and practice no matter how persuasive they are or pushy you maintain your no. This can be helpful when someone at a gathering is offering a substance and you can maintain whatever boundaries you have set for yourself. 
• Hydration 
  • Drink water and eat for yourself like you would someone you care for. Maintaining blood sugar levels can help with tiredness and irritability. 
    • Bringing your own beverage: bring a non-alcoholic beverage that you enjoy and you are involved in the gathering while maintaining your boundaries. Plus, you get your favorite drink at the party or dinner guaranteed. 

There may be no avoiding stress, but there are endless possibilities of ways to manage it. Protecting your recovery by taking steps ahead of time to reduce stress. You’re strong and resilient, and people are rooting for you. Make this month your own, and make it the best for you. 

The definition of recovery is ever changing, and looks different for everyone experiencing it. Traditionally, the focus has been based on the substance itself, with treatment programs primarily centered around detoxification and abstinence. However, a refreshing change is taking place where recovery is becoming less about the substance and more about enhancing the quality of life. This transformation represents a change in perspective, recognizing that overcoming challenges surrounding substance use are not just about being sober, but embarking on a journey towards total wellness.

Many people may feel overwhelmed and like recovery is too difficult when they view it from an addiction to abstinence perspective. The Substance Abuse and Mental Health Services Administration now defines recovery as, “a process of change through which individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential.” There is no strict guidelines of abstinence, or how recovery should look according to this definition. It is a multifaceted process that encompasses mental, emotional, and spiritual growth, along with physical health. That being said, it is important to give yourself grace and remember that recovery may look like abstinence for some, and just cutting down on use for others. Growth is not linear and even one positive change can improve your life drastically.

When speaking to others on the journey of recovery, and even when talking about yourself, it is important to remember to use person-first language. This type of language describes what a person has, not who a person is. It shows respect and acceptance by highlighting the fact that a person is a person first, and never their addiction. Using a word like “addict” insinuates that the person doesn’t have a problem, but that they are the problem. This can be very discouraging because it places blame on the individual who is trying to grow in a positive direction. Instead, use language like, “person in recovery.” Positive, person-first language helps combat stigma, encouraging individuals to seek help without fear of judgement or shame. Overall, person-first language reinforces the belief that recovery is a journey of empowerment and resilience, highlighting the person’s strengths and potential for positive change.

Recovery can be difficult, but also a positive, rewarding experience. It’s about more than just the substances. It’s about rebuilding relationships, rediscovering passions, and reclaiming one’s sense of purpose. Let us empower ourselves and others to approach recovery not as a restriction, but as an opportunity for personal transformation and fulfillment.

The month of February and Valentine’s Day is usually associated with love, romance, and celebration. For individuals in recovery, this month can bring a unique set of challenges as there are many social gatherings with alcohol and social media posts about relationships that may bring feelings of loneliness. However, staying in recovery during Valentine’s Day is possible, and an opportunity to strengthen your commitment to yourself. In this post, we will explore some tips and strategies to embrace self-love.

Planning sober activities

Instead of succumbing to society’s pressure to celebrate with alcohol, you can plan sober activities that align with your values and goals. Consider a night filled with dinner, a movie, and baking sweet treats! If you aren’t much of a baker, try taking your favorite fruit (mine is strawberries!) and melting a mug of chocolate to dip them into. It’s simple, delicious, and fun.

Staying off social media

Social media, despite allowing for people to connect, can sometimes exacerbate feelings of loneliness. This can make it tempting to combat loneliness with substance use. If you find that doom scrolling during this time contributes to feelings of loneliness, isolation, and/or anxiety, it might be time for a break. A social media detox can be liberating- you can indulge in some other hobbies such as reading or writing.

Spend time with yourself

Spending quality time alone is essential when practicing self-care and nurturing a positive relationship with oneself. Don’t feel pressured to spend Valentine’s Day with another person, or with anyone at all if you don’t feel like it. Embracing one’s own company can allow for a deeper understanding of your personal needs, goals, and your ability to be resilient.

Celebrating with a significant other

If you have a significant other, celebrating Valentine’s Day with them while staying sober is an opportunity to deepen the connection through genuine and mindful experiences. You don’t need to partake in substances to create meaningful and authentic moments together! Sobriety on Valentine’s Day will strengthen the relationship and emphasize boundaries and respect for each other’s goals. Never let anyone else force you into doing something you aren’t comfortable with. If they truly care about you, they will respect your wishes and help you stay on track with your goals.

As the holiday approaches, it may pose its own unique set of challenges. But remember that there is always space to grow and have an enjoyable time. By prioritizing YOU, navigating Valentine’s Day can make you a healthier and stronger person. Remember, the most important type of love is self-love.

October is the spooky season, and almost everyone gets into the Halloween festivities. These festivities are fun but not always sober-positive. The idea of “Sober October” was started to raise awareness in the United Kingdom and raise money for people suffering from cancer, but it has become such a popular challenge that it is not necessarily tied to just that cause anymore. The challenge is to pledge to be sober from alcohol or other substances for thirty days.

Sober October can be fun! The association between fun and alcohol is one of the hardest challenges with sobriety, but people have been having fun without alcohol for centuries, and you can too! This can be an opportunity to see what life is like without a substance. If are sober curious, this is a great opportunity to commit for a month and get a glimpse at what life would be like without substances. A brief abstinence can help you weigh the benefits and frustrations of sobriety. If you are worried, even a small amount, about your using habits, this challenge can help you recognize how it feels to get urges but not act on them. A month does not sound like a long time, but it gives you an opportunity to see what a sober life would look like, and to see how challenging stopping would be for you. There are so many health benefits that you will experience in only a month. If you still want to go places where alcohol is served and don’t want to be the odd one out, try a mocktail and dive into festivities.

Below is a list of some Bloomington events in October that are sober friendly:

Starlite Drive-In Trunk or Treat Double Feature

Date: Thursday, October 12 Time: 4:00 pm

Location: Starlite Drive-In

Admission: Free

Double feature Hotel Transylvania and Addams Family. There will also be a trunk or treat before the films start.

Barn of Terror Haunted House

Date: Every Friday & Saturday in October plus Halloween night

Time: 8:00 pm-12:00 am / 8:00-10:00 pm on Halloween

Location: 8792 Old State Rd 37, Bloomington, IN

Admission: General admission is $12.00 per person; children 10 & under are $8.00 each. Tickets at door, cash only.

For a good Halloween scare, go to the Barn of Terror, Indiana’s sixth-best haunted house.

Fowler Pumpkin Patch

Date: Every Tuesday – Sunday throughout October

Time: 4PM-7PM during the weekdays and 10AM-7PM on the weekends

Location: 5060 N. Greene County Line Rd. Bloomington, IN

Admission: Free You pick pumpkins, corn maze, hayrides, and an animal barn.

The Great Glass Pumpkin Patch

Date: October 14th, 2023

Time: 10AM-3PM

Location: Monroe County Courthouse Lawn

Admission: Free

Come pick out your very own handmade blown glass pumpkin at the 14th annual Great Glass Pumpkin Patch! We will have over 1000 glass pumpkins for display and sale spread out on the Monroe County Courthouse lawn like a real pumpkin patch.

October Big Day Wetland Birding Hike with Cathy Meyer

Date: Saturday October 14th

Time: 9:00 am

Location: Beanblossom Bottoms Nature Preserve

Admission: Free, must register online at Sycamore Land Trust

This is a hike guided by expert naturalist Cathy Meyer, looking at local kinds of birds and enjoying a hike with others and helping collect data on the preserve’s birds. Wetland Bird Walk with Wild Birds Unlimited Date: Friday October 20th Time: 8:30 am-10:30 am Location: Beanblossom Bottoms Nature Preserve Admission: Free, must register online at Sycamore Land Trust. This is a local hike hosted by a local nature shop, Wild Birds Unlimited, to help people spot local wildlife and learn and experience nature.

September is Recovery Month and a time to celebrate the recovery community and the service providers working within the community. This national observance is a way to increase awareness surrounding mental health and addiction recovery.

Recovery is versatile in the way it looks and there are many ways to celebrate both personal recovery and recovery month. Need ideas on how to celebrate recovery? Try sharing your achievement and effort in your recovery with people in your life. Have a meal with those who have supported you on your recovery journey. Host a sober party or treat yourself by buying something special or doing something (maybe a weekend getaway) to celebrate your success. Wear purple to show your support for recovery month, attend a memorial walk raising funds for recovery resources, or simply share positive messages about prevention, treatment, and recovery.

The Collegiate Recovery Community at Indiana University is hosting several events on campus to celebrate Recovery Month. Join us in raising awareness and celebrating the progress made by each individual and the recovery community at large.

Below is a list of events the CRC is hosting. We hope to see you there!

September 11th: Recovery Rocks (2PM-4PM – CRC Office)

Join us in painting recovery rocks from 2pm-4pm at the Collegiate Recovery Office located at 508 N.Fess Ave.

September 12th: Glow and Flow Yoga (9PM-10PM – SRSC)

Flow through yoga poses under the night sky while decked out in purple glow sticks! This cosmic flow will happen outside of the SRSC in the Terrace Area.

September 13th: Day of Service (12PM-3PM – 10th and Fee)

Spend some time giving back by helping us make hygiene kits for those experiencing homelessness in Bloomington. We will be at the intersection of 10th and Fee from 12PM-3PM putting together kits, come hang out and join in on the fun!

September 14th: Recovery Chat (4PM-6PM – CRC Office)

Join us for a recovery chat. We will have several people sharing their recovery journey. This is an opportunity to ask questions and share stories of hope.

September 15th: Tie Dye (1PM-3PM – CRC Courtyard)

Come make Tie-Dye t-shirts with us in the courtyard!

Welcome back to campus! We hope you had a delightful summer that was safe and fun. Hoosiers are getting back into a routine, settling in, meeting new friends, reuniting with old ones, and starting new classes. All this change can be stressful and overwhelming! Amid all of the chaos that a new semester brings, it is important to focus on your recovery.

Below are some tips for maintaining recovery at the beginning of this semester so you can continue to bloom:

Creating a support system:

Find people who will support you during your recovery, whether it be through Collegiate Recovery Community meetings or other clubs on campus, in the community, or online.

Attend a CRC meeting. They are every Tuesday from 6-7 at 506 N Fess Ave. Or, get in touch with the community to arrange a one-on-one meeting at crcs@iu.edu or 812-856-3898.

Stress management:

Keeping a consistent schedule and creating space for free time is crucial for stress management. Stress is one of the biggest triggers for relapse.

Manage time either through a planner or another method.

Make time to de-stress and relax.

Stay on top of your classes and responsibilities.

Be kind to yourself and allow room for error.

Alcohol consumption during Fall festivities:

Tailgating season is right around the corner, which can be fun, but can also create a culture of binge drinking.

Remember, you can choose not to drink even if the event is centered around it. You can always go to support the team, eat good food, and see friends.

If you choose to drink, try to sip on a low percentage alcoholic beverage such as beer over liquor or mixed drinks.

Alternate water and alcohol to stay hydrated. This is important so you do not over drink. According to the NIAA, “Alcohol suppresses the release of vasopressin, a hormone produced by the brain that sends signals to the kidneys causing them to retain fluid. As a result, alcohol increases urination and excess loss of fluids.”

Pour your own drinks to control the amount of alcohol content.

Sex differences in BAC matter!

How much water volume you hold

Body fat percentage

Enzymes: Gastric alcohol dehydrogenase is higher in males and supports the breakdown of alcohol

Hormones

The only way to reduce BAC is time.

If you take any medication, make sure it does not interact negatively with alcohol.