Dry January is a health campaign asking people to abstain from alcohol use for the month of January. In 2019, one in five Americans participated in the dry January challenge. There are some great benefits from taking a break from drinking in the new year. Some benefits include: Saves Money. According to the Bureau of Labor Statistics, the average American household in 2018 spent $435 on alcohol. More Energy. Fatigue is a hangover symptom and it is one of the reasons some can experience low energy levels. Alcohol kills the oxygen-carrying red blood cells, which makes them less efficient at transporting oxygen around your body. This lack of oxygen is what contributes to the fatigue you feel after drinking. Weight Loss. If you are consuming several drinks a week, you are increasing your calorie intake with empty calories. The average calorie intake per drink is 150. You will experience better sleep. Alcohol impairs sleep and can cause insomnia. Many have used alcohol as a nightcap and because of its sedative effects can make you drowsy, however, its actually interfering with the quality of your sleep. Better Mood - Alcohol affects at least 5 neuroreceptors in the brain, including serotonin and dopamine, both of which regulate your mood. Improves relationships, Alcohol can cause aggression and can lead to arguments with loved ones. Helps you be more mindful of your alcohol consumption. This can change your relationship to alcohol and help you realize that you may not need alcohol in your life. Abstinence from alcohol can highlight the above positives and help you with a long term plan. With the above benefits, one needs to be careful when participating in dry January. Reminder people who are addicted to alcohol could suffer from withdrawal symptoms. In some cases, alcohol withdrawal can lead to death. Therefore, important to be aware if you are physically dependent on alcohol before you even try dry January. You should seek medical advice first. In addition, If you find your self struggling during the month, which can include giving up, but also can mean being aware of thoughts and cravings and an indicator that you should seek professional help.

by: Marie Hartzel, LPC, LCADC, ACS The New Year is here and typically when people re-evaluate their lives and choices. Some typical ones are to make improvements. A great opportunity to also add to one’s toolbox. Here are some that are helpful for anxiety and for overall well-being. Daily exercise Subjecting your body to regular exercise relieves mental stress as it lowers your body’s stress hormones. Exercise releases endorphins, the body’s natural pain killers to your brain which may improve your mood. Whether it’s yoga, boxing, or running, try to engage in a daily exercise routine that you really enjoy. Positive Self-Talk Another method to manage stress and anxiety involves positive verbal messaging. Start by using a two syllable word or two word phrase that will generate calm. Here are some examples of positive self-talk: “I’m okay.” “It’s okay.” “I’m calm.” “Be calm.” “Be awesome.” “Just be.” “Relax.” “Peaceful.” “Present.” Make sure that you use a word or phrase that you are comfortable with. Once you select your phrase or word, breathe in through your nose for 4 seconds while reciting the first word or syllable. Hold your breath 7 seconds and release your breath for 8 seconds when saying the second word or syllable. Keep checking in regularly and more will be posted that you can add to that toolbox. Just remember that these tools need to be practiced in order to be effective. Don’t get discouraged, keep trying and adding different tools.

By: Marie Hartzel, LPC, LCADC, ACS Everyone struggles with stress and anxiety. Whether you are an employee, a student, or a stay-at-home parent, stress and anxiety are experienced during your life. From an outsider’s perspective, stress and anxiety may be difficult to differentiate because they share similar physical and emotional symptoms. Here’s the main difference between stress and anxiety: stress is your body’s response to an external threat and it is generally a long-term experience. Anxiety, on the other hand, has internal origins. It is a persistent condition and is a sustained mental health disorder. Anxiety is usually a specific reaction to stress. Stress is a common trigger of anxiety. Common symptoms of stress are muscle tension, sleep disturbance, irritability, frequent headaches, and back or neck pain. Symptoms of anxiety may include the symptoms of stress already mentioned but also include difficulty controlling worry, restlessness, exaggerated startle response, and difficulty concentrating or mind going blank. It is essential to build a toolbox of strategies that can be utilized to deal with anxiety. Having a variety of tools is important because a strategy that may have worked in the past may not have the same effect in certain situations. In addition to having a variety of strategies, it is crucial to practice them even when the anxiety is under control. 4-7-8 Technique Although we take breathing for granted, controlling your breathing will cause your body to relax naturally. Try the 4-7-8 technique, which uses long and slow breaths from the abdominal area. Start by breathing through the nose for 4 seconds, then holding your breath for 7 seconds. Finally, release it for 8 seconds. This is just one strategy that you can use in your toolbox to help manage anxiety. Check-in regularly and more will be posted. It is also important to be aware of the things that trigger your anxiety and identify the best strategy that will work for you.

Anxiety Disorders Hearing a health care professional say your youth or young adult has an anxiety disorder can be confusing. The good news is that the emotions and behaviors you have been concerned about are actually symptoms of a treatable disorder. By engaging in treatment and entering recovery, people with an anxiety disorder can manage their symptoms and feel better. Recovery does not necessarily mean a cure. It does mean people are actively moving towards wellness. It is important to talk with a health care provider about treatment options and additional information. Your provider may be a child and adolescent psychiatrist, general psychiatrist, psychologist, pediatrician, social worker, or other health care provider. If you are concerned that your youth or young adult may have an anxiety disorder, it is important to seek a thorough evaluation. The evaluation includes talking about their symptoms, and conducting blood and urine tests, and perhaps other tests to ensure that there is no underlying medical condition that could be causing the symptoms. It is also important to ensure that your youth or young adult can tolerate medication, if recommended as part of a treatment plan.