• How to Incorporate Wellness Practices into Your Recovery

    Your recovery is centered around making positive decisions for yourself and that involves more than simply not abusing drugs or alcohol. Wellness isn’t a state you achieve when you’ve finished detoxing – it’s a continual process to make better decisions for yourself that will contribute to improved health, both mentally and physically.

    When you’re on the road to recovery from addiction, you’re making choices that are for the betterment of your mental and physical health. As a result, wellness plays a crucial role in the recovery process – you need to prioritize your health and mental state in order to stay on the right path and maintain your abstinence from drugs or alcohol. These wellness practices are easy to incorporate into your recovery journey to keep your mind and body healthy. 

    Focus on nutrition

    During your period of substance abuse, your basic nutritional needs were likely ignored. Over time, this can have a hugely detrimental effect on the body. The concept of eating balanced, nutrient-dense meals routinely is often forgotten about by people in recovery, simply because it’s been lacking in their lives for so long.  

    The side effects of poor nutrition are poor sleep habits and fatigue, dental issues, skin problems and an increased chance of developing infections or picking up illnesses. But building habits that will restore your body to full strength and develop your immunity again are important.  

    Your body needs the essential vitamins and minerals that have been depleted through addiction, along with ample protein, healthy fats and hydration. The earlier in your recovery you can establish these habits, the more resilient your body will become to enhance your recovery and improve your energy. Prepping your meals in advance once a week can help you make healthier choices without the stress of trying to figure out what to eat every day. 

    Take part in exercise classes

    Not only is exercising the perfect stress-reliever and endorphin-booster, but it also gives you the chance to foster new connections – positive relationships are as much a part of your wellness journey as the food you eat and the exercise you do. Yoga, in particular, is an exercise that encapsulates both the mind, body and spirit, and it’s a great addition to any recovery journey.  

    Olivia Marcellino at LuxuryRehabs.com confirms that “although yoga can be done alone, classes provide another opportunity to build community. Yoga classes are good places to start building connections and participating in classes can help you have space to decompress, focus on wholeness, wellbeing and build friendships with others who share common interests”.  

    The mindset shift you can get from regular yoga sessions is wonderful for those seeking to better their lifestyle. It’s a holistic practice that will help you discover mental and physical strength, which in turn will benefit your path to recovery. 

    Practice mindfulness

    Emotional wellness means being able to tackle your emotions, whatever is thrown your way, whether you’re feeling happy, sad, angry and so on. The ability to process your emotions in a healthy way will be essential to your sobriety, as in some cases, it can be an inability to deal with strong emotions that leads to relapses.  

    Mindfulness is a great technique to learn, as it can be beneficial in helping you manage stress, build resilience and focus your attention when you’re facing temptation or difficulties in life. Through mindfulness, you can calm the mind, regardless of what thoughts you’re having. Wherever you are, you can close your eyes, focus on your breathing and bring your attention back to the present.  

    For example, you might be having negative thoughts related to your self-esteem, or maybe you’re feeling tempted to use drugs or alcohol again. With mindfulness, you can slow your mind, create space between the thought and your response, and act in a better way. Your recovery is a process that you take one step at a time, and mindfulness can help you with that. 

    Consider your sleep hygiene

    Rest is a key element of successful recovery, especially since sleep habits can be disrupted in early recovery due to withdrawal symptoms. When we don’t get sufficient sleep, we’re more likely to feel lethargic, fatigued and irritable. It can even affect our mood. These feelings can be detrimental to your recovery, hindering not only your mental wellness but also your ability to exercise and take part in other activities which will benefit your sobriety.  

    Establishing a healthy sleep pattern is essential to overall wellness. You need proper rest for your body to fully recuperate and be restored, so you can tackle each day at your best. Sleep hygiene is the process of creating positive habits and routines around your sleep – this can be as simple as setting a time to go to bed and wake up, to get your body into the pattern of resting. Make sure you’re getting the recommended number of hours of sleep each night, and that your room is comfortable and quiet to support thorough rest. 

    Final thoughts

    Your recovery is centered around making positive decisions for yourself and that involves more than simply not abusing drugs or alcohol. Wellness isn’t a state you achieve when you’ve finished detoxing – it’s a continual process to make better decisions for yourself that will contribute to improved health, both mentally and physically. 

    By Sophie Bishop

    Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with healthcare, wellbeing and sustainability and is looking to connect with an engaged audience.

    Find Sophie on her social media accounts:
    Twitter: @SophBishJourno
    LinkedIn: /sophie-bishop/

    Image by RENE RAUSCHENBERGER from Pixabay

  • In Support of POC and Marginalized Folks in the Yoga Community

    To understand why I feel strongly about providing resources to POC and marginalized populations who want to practice Yoga, I need to tell a little bit of my story.

    From a very young age, I learned that being Black was not desirable or of importance to the larger world. My mother would go to multiple stores in search of Black dolls. They were often sold out because it wasn’t as important to manufacturers and stores to carry as wide of a selection of Black dolls as it was White ones. One Christmas, in order for me to have a Black doll, She had a woman hand-make one. When I opened my gift, I cried. Why couldn’t I have the popular dolls that the White girls received instead of a knock off?

    White girls were the stars of the shows I watched and the Black girl was the sassy sidekick. One of my favorite Saturday morning shows was Saved By the Bell, a story of a group of high school kids in California. Even though the Black character, Lisa Turtle, was pretty and stylish, she rarely had a love interest. Though she definitely had episodes where she was featured, she was not centered. For a Black person to be featured, the show pretty much had to be about Black people. Shows like A Different World, the Cosby Show, and reruns of Good Times and Sanford and Son were a part of the hand full of shows that centered Black people living day to day life. Other then the sassy sidekick funny homeboy/girl who supported the White character or was killed first in horror movies, Black people on TV were largely entertainers, i.e.basketball players, singers, dancers etc, or criminals.

    When I started school, I noticed that the closer you were to White, the more attention you received from teachers. When your skin was lighter and your hair straighter, you were called beautiful. The girls with kinky hair and dark skin were told that they had “pretty faces” or the boys talked about their “nice bodies”. We were never called beautiful. By the time I saw Grace Jones, an avant-garde Black supermodel on TV, I was so confused and I didn’t understand why she was in the James Bond Series which was known for its half-naked “beautiful” White “Bond” girls. Were they making fun of her? Did James Bond really like her or was she a joke?

    One year, I was having trouble with math. The immediate assumption was that it was because I must have come from a bad home and not that I had a horrible teacher who tripped over herself to help White students but berated and yelled at the Black ones. And don’t let me get started on education. Except for Black History month or brief mentions of slavery, Black people didn’t exist. We definitely were not kings and queens from advanced societies that predate White culture. The mini-series, Roots, was the first movie I ever watched that hinted at Black people having an existence before slavery. These are just a few stories and hopefully enough to see where I am going.

    As a Black child, I was surrounded by beautiful Black people from my family, my church and my community. They were not all football players or singers and they were definitely not criminals. In my life, stunning and amazing Black people were everywhere, yet, we were erased from every other aspect of culture that extended outside of my own neighborhood. The message I received as a child was that Blackness was not important to the rest of the world. It was only important to our own community. Outside of my community, no one wanted to see color or talk about it.

    To keep everyone else comfortable, I had to become complicit in my own erasure. Because when White people were uncomfortable, bad things happened. Sassiness is cool when you play the sidekick in a cop show but might get you killed when stopped by a cop in real life. They needed to be comfortable with my hair, my dress, my walk and the way I talked or teachers would not like me, I would not get a job, or people may feel that I am a threat. If I wanted to be considered attractive, I had to downplay my African features and alter anything that could be molded into something that resembled White standards of beauty. I needed to smile all the time to get the position of sassy sidekick, which from what the media taught me, was the quickest way to a good life. A supporting roll in a White centered world was a blessing and something to strive for.

    Can you even begin to understand how hard it is to thrive in a world that is hell-bent on erasing your culture from existence? The pain of it? The daily struggle to keep living and breathing in a culture that only seems to mention your people when you can entertain them in some sort of way or a crime has been committed?

    You would think that this narrative would stop when I started practicing Yoga. Yoga is about love, liberation and oneness, right? Well, it didn’t. The same dynamic is in play. People in the Yoga world are constantly talking about how to make “people” comfortable enough to try Yoga. Have you ever stopped to think about what “people” they are referring too? I will give you a hint, it is not POC. Making a Yoga class more “comfortable”, “accessible” and less “intimidating” are often just code words for erasure. Think about it. What often gets taken out? Chanting, Sanskirt, mentions of South Asian deities and concepts. What gets added in? “Popular” music or music that is popular among mainstream Whites. If a studio does play chants, they are usually performed by White people like Krishna Das or Dave Stringer. Information is conveyed in ways that White people vibe with. Stories from the Gita are replaced with Brene Brown quotes. Om symbols are replaced with pictures of skinny White people in Lululemon.

    Even though I have done a lot of work unpacking the trauma of being raised a Black child in a society that doesn’t really value her existence, when I teach in a predominately White studio, I have to use the same survival mechanisms I use anywhere else. I thought I didn’t because this is Yoga and we are all “woke” and love each other right? Wrong. A White Yoga studio owner told me to smile. They wagged their head and used their “sassy black woman voice’ when they quoted me. I got feedback from students that they thought I didn’t like them because I wasn’t smiling at them. People didn’t understand why I didn’t like the popular Yoga clothing brands that did not fit my curvy body and insisted that I was just wearing them wrong. I made playlists I hated because they did not reflect me or my culture but that my White students loved. I would greet people on their way to class who looked at me like “why was I talking to them” who would be shocked when I walked into class and said I was teaching it. I have been in countless meetings and wrote countless blogs where I have said things that were ignored but were listened to when a White person said it. Like my childhood examples, for the sake of brevity, I am going to stop here but do know that I can keep going. If you are thinking about commenting on this article and gaslighting me, it won’t work. I know what I experienced and am still experiencing.

    When I speak on these things, people often ask, “what are you doing about it?” I think to myself, “You mean besides continuing to live on this earth, teach and practice Yoga while experiencing microaggressions and race-based trauma on a daily basis from the community I love and wish would just love me back?” Sometimes I have to laugh to keep from crying. After one of these conversations, I was like, “you know what, I will start an organization to help.” I didn’t start it to let those who perpetrate the erasure of POC off the hook. I started it as a way to be of service to those who experience what I experience. To make it a little bit easier for them to move in the Yoga world if they so desire. I started the organization to help end the idea that comfortable Yoga is White, binary, and heteronormative.

    When I started talking about wanting to start an organization that gave scholarships to marginalized groups who wanted to practice Yoga and educated people on inclusion and honoring the roots of Yoga, a White colleague in the Yoga world immediately wanted to be an ally. In the end, four women who have a passion for offering Yoga to folks and their families struggling from various traumas such as addiction and abuse, came together to form Yoga For Recovery Foundation Inc. The trauma that POC and other marginalized populations endure by systemic erasure from practices and societies that they helped create, is where I chose to put my focus.

    By Shanna Small

    Read More Insightful Articles by Shanna Small

    Shanna Small is the author of, The Ashtanga Yoga Project, a website that teaches how to live the wisdom of Yoga in modern times. Shanna began her Yoga journey in 2000 and her teaching journey in 2005. She has studied the Yoga Sutras, the Hatha Yoga Pradipika, chanting and Ashtanga at KPJAYI in India with Sharath Jois and Lakshmish. She received her Yoga Alliance registration for Vinyasa Yoga in 2005 and served 4 years as the director of Ashtanga Yoga School Charlotte. She has written for Yoga International, OmStars and Ashtanga Dispatch Magazine. Photo Credit: Wanda Koch Photography