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TRY, TRY AGAIN Why Goals Out-Perform Resolutions
New year, new you — that’s what people say. We love to make resolutions every January. The new year feels like a good starting point, a clean slate. We tell ourselves we will do things differently next year (not this one). We just have to wait for that perfect day to start.
determining the steps to get there. And while we might mess up, it gives us a road map to get back on track. We treat resolutions similarly to how abstinence- only models treat substance users. In both cases, we tend to frame our behavior as “good” or “bad” and feel we deserve punishment when we stray from the course. Many people in recovery will use once, decide all their progress is lost, and think, “I might as well keep using.” We do the same thing in many other areas of our lives. When trying to eat healthier, we have a slice of pizza — and then decide there’s no point in resisting that box of doughnuts. We start searching for a job, get turned down, and give up. Or, after squandering money once, we too often throw our entire budget out the window. When we create goals with a plan in place, though, our outlook starts to change. Instead of saying we’ll “eat healthier,” we can make a list of things we’d like to achieve, like substituting one daily snack with fruit, eating out two times less each month, and drinking water instead of soda once a week. Then, instead of trying to do everything at once, focus on one goal at a time. Too many changes at once are bound to fail. Start with the goal you think is most manageable, and work your way up slowly throughout the year. Most importantly, recognize things will go wrong. They often do! You might forget your banana at home or have a week where you’re too busy to cook. Think of these complications in advance and create a plan to bounce back. For example, if you slip up and drink soda on your water day, resolve to drink water the next day instead. And if you find yourself engaging in substance use, plan to call Recovery Connection for help. None of us are perfect, and those in recovery know better than most that change is hard. But with the right approach and support, we can learn better habits and become happier and healthier people. I wish you all the best in whatever you hope to achieve in 2023 — including the courage to keep trying when you fail.
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If only it were that simple!
JANUARY 2023
As you probably already know, most New Year’s resolutions are out the window by February. It’s easy to revert to old habits. And anyone who has ever struggled with substance abuse knows deciding to make a change is only the first step in a long process. Creating change is much more challenging, and you often don’t succeed on the first (or second or third) try.
Honestly, I’ve always thought resolutions are a downer. They seem so negative, especially since most resolutions involve denying ourselves something we enjoy. With that starting point, it’s no wonder many of us fail. But that’s not to say we shouldn’t try to better ourselves. Instead of making New Year’s resolutions, I prefer to craft annual goals. The difference is subtle but crucial. Resolutions are a promise to do or not do something, and they manage to be
simultaneously vague and rigid. We resolve to “get in shape” without defining what that means and give up after missing a couple of trips to the gym. However, proper goal setting involves envisioning the life you want and
“NONE OF US ARE PERFECT, AND THOSE IN RECOVERY KNOW BETTER THAN MOST THAT CHANGE IS HARD.”
–Michael Brier
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HACKS FOR AT-HOME PT ROUTINES
While working with your physical therapist in person is a crucial part of recovery, the maintenance you do at home matters just as much. However, most people find sticking with their at-home therapy routine harder than expected. Sometimes we’re exhausted after a long day, have other plans, or simply forget to perform home therapy. It makes sense why so many people can easily fall behind on their healing. We’d like to help — so if you’re feeling unmotivated, try these four easy hacks. Educating Yourself The most straightforward way to ensure you follow through with your at-home therapy is to understand the benefits you’re receiving from it. If you feel it’s pointless to exercise at home — and you plan on just waiting to see your therapist — you will lose the motivation to accomplish what you should be doing to properly heal.
you’re getting from those at-home exercises. That way, when deciding whether to do them, you’ll know precisely how you may harm yourself by failing to follow through.
be, find these pockets of time and set an alarm as a reminder to do your physical therapy. Starting Earlier If you don’t want to use your lunch break or relaxation time for physical therapy, start your day earlier to fit it in. Set your morning alarm to go off only 10–15 minutes before it normally would — and get those exercises in! This way, you’ll feel more awake by moving your body first thing in the morning. Plus, you won’t have to feel anxious about completing your routine later in the day. Multitasking You don’t need to do your physical therapy alone in a silent room. If you like to watch TV in the evenings, complete your therapy while watching and exercising simultaneously. If your dinner has to bake for 30 minutes, use that time to do your PT. Before you know it, you’ll have completed your therapy, and you can be proud of how hard you’ve worked to improve your health.
Using an Alarm Once your at-home therapy is
prescribed, figure out when it best fits into your schedule. Maybe you have free time after dinner or during your lunch break. Whatever the case may
Next time you see your physical therapist, ask them about the benefits
Volunteer to Keep Your Body and Mind Active! Sharing Your Time Can Become Your Favorite Exercise
Staying active is increasingly vital to our health as we age. But pain, injury, or the lack of an exercise location can limit how we keep fit. But luckily, there is an easy way to have an active lifestyle without lifting weights or joining a gym: volunteer! Here are three reasons volunteering can be your new favorite exercise if you’re looking to flex some physical, mental, or social “muscle.” It moves you. Volunteering offers different ways to move your body! Even small things like strolling through a park to pick up litter, navigating around a soup kitchen, or directing visitors at your local donation center keep you active. Most organizations are happy to modify more strenuous activities (like lifting heavy boxes or walking up a steep hill) to fit your abilities. So, even if you’re just beginning an exercise habit, volunteering is a perfect initial step in your fitness journey. Your brain expands. When you volunteer with others, you usually have a common goal, like feeding the community, cleaning up a park, or planting
a garden. Joining others to accomplish a task provides a significant brain boost, and studies show camaraderie increases positive thoughts and feelings.
On top of feeling better, volunteering keeps your mind agile. By working hard to solve a problem, you’re using more neural pathways, which helps keep mental decline at bay. You form connections. As we mentioned earlier, when you show up to volunteer, others usually attend for the same reason. Socializing with the group can help you feel less isolated and more connected to others, and some of these people may even become friends when the job is complete. If you want to get active but don’t know of volunteer opportunities in your area, visit VolunteerMatch.org and enter your zip code to find local in-person options. Help yourself and others by making volunteer work your go-to exercise!
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the body fight against inflammatory diseases. Their abundant antioxidants fight free radicals that can damage our cells and contain very low cholesterol levels. To top it off, they have minimal carbs and sodium, too. Incorporating More Dark Greens Into Your Diet Unlike some people might think, you don’t need to eat a kale salad every night or Popeye your way through a can of spinach to consume a healthy amount of greens. Even if you’re in a rush, there are many simple ways to sneak some dark greens into your meals. • Wrap your favorite protein in a tortilla and add spinach, arugula, or kale. Whether it’s tuna salad or chicken breast, rolling it together with some dark greens and light sauce is an easy way to eat healthy while on the go. • Stir-fry your veggies with some chicken or tofu. Toss in greens like spinach, bok choy, or broccoli with garlic, onion, ginger, and soy sauce for an effortless weeknight meal. • Soften your greens in a soup. Even if you’re quickly making a can of Campbell's or ramen noodles, tossing your dark greens into the broth right before it’s done can help soften them. Just make sure to chop them so they’re small enough to slurp up from your spoon. Any way you prepare them, darker greens are better for your health. Try to incorporate them into at least one meal daily to receive the excellent benefits they provide.
WANT A BALANCED DIET? EAT DARK LEAFY GREENS!
After a long day of work, sometimes we want nothing more than to come home and relax, unburdened by the worry of whether or not our dinner is healthy. Unfortunately, these days add up, and the longer these unhealthy meals continue, the worse it can be for you. So how can you still eat a balanced diet even when you’re exhausted or busy? The answer is to add dark leafy greens to your diet. While any vegetable is better than a burger or a cookie, darker greens — like spinach, kale, bok choy, and mustard greens — provide many impressive health benefits. Because of their rich color, these greens have higher folate levels, a B vitamin responsible for promoting heart health and preventing cancer.
Along with B vitamins, dark leafy greens have tons of vitamin K. This protects bones from osteoporosis and helps
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
TAKE A BREAK!
Inspired by FeastingAtHome.com
DIRECTIONS
INGREDIENTS
• 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced- sodium seafood seasoning • 1/4 tsp pepper • 1 garlic clove, sliced • Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes, cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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(877) 557-3155 | www.drughelp.com 381 Wickenden Street | Providence, RI 02903 Offices Operating in Providence, RI; Brockton, Attleboro, North Dartmouth, Taunton, Worcester, Springfield, Natick, Fall River, Plymouth, Dedham, Hyannis, Roslindale, Burlington, Lynn, Roxbury, Manchester
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INSIDE
1.
Forget Resolutions — Try Goals in 2023
2. Hacks for At-Home PT Volunteer to Stay Active
3. Why Dark Leafy Greens Are Better for You Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
4. 3 Easy Ways to Exercise
11 MINUTES OF MOVEMENT A DAY CAN HELP KEEP DEPRESSION AWAY
According to the Hope for Depression Research Foundation, depression affects 10% of Americans annually. And since the disorder doesn't pick favorites, anyone can suffer from its melancholy grasp. But there are things people can do to help. In fact, exercise has been known to help, but what if people are limited on time or motivation? New research by JAMA Psychiatry shows that completing just half of your recommended daily exercise (only 11 minutes!) can lower your risk of experiencing depression. So, when battling the blues, some exercise is always better than none. Here's how to squeeze that movement into your schedule. Increased Walking Time If you’re not exercising already, you don’t need to start running a 5K tomorrow. Take it slow before building on the activity that’s already in your routine. The easiest way to hit that exercise mark is by slowly increasing the time you spend walking each day. If you work from home and never leave the couch, consider taking a lap around your house every 30 minutes. If you need to go grocery shopping, make yourself walk through every aisle or park your car farther away so you have a longer distance to walk.
Get those steps in however you feel comfortable, but the goal is to walk for at least 11 minutes a day.
Workout Videos When you’re depressed or feeling down, following a peppy exercise influencer in a 35-minute YouTube video is probably the last thing you want to do. But remember, you only need to start with 11 minutes a day. Simply choose a video and plan to only complete a portion of it. You can even choose to follow the easy parts, but set your timer for 11 minutes and follow along the best you can. Once your alarm goes off, reward yourself for getting that movement in! The Benefits of Dancing Any movement counts, even dancing. And you don’t need to be good at it to participate, either. To meet your 11 minutes, simply put on four of your favorite dance songs — and bust a move! Even if it takes months to get there, moving your body a little each day will help. So, push that cart, pop on that video, or pull out your best dance moves to fight depression.
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