Co-dependency, also known as “relationship addiction” because people with codependency often form or maintain relationships that are one-sided, emotionally destructive and/or abusive. 

Source: https://www.mhanational.org/co-dependency

Co-dependency is a learned behavior that can be passed down from one generation to another. It is an emotional and behavioral condition that affects an individual’s ability to have a healthy, mutually satisfying relationship.

Co-dependency often affects a spouse, a parent, sibling, friend, or co-worker of a person afflicted with alcohol or drug dependence. Originally, co-dependent was a term used to describe partners in chemical dependency, persons living with, or in a relationship with an addicted person. Similar patterns have been seen in people in relationships with chronically or mentally ill individuals. Today, however, the term has broadened to describe any co-dependent person from any dysfunctional family.

Who Does Co-Dependency Affect?

A dysfunctional family is one in which members suffer from fear, anger, pain, or shame that is ignored or denied. Underlying problems may include any of the following:

- An addiction by a family member to drugs, alcohol, relationships, work, food, sex, or gambling.
- The existence of physical, emotional, or sexual abuse.
- The presence of a family member suffering from a chronic mental or physical illness.

Dysfunctional families do not acknowledge that problems exist. They don’t talk about them or confront them. As a result, family members learn to repress emotions and disregard their own needs. They become “survivors.” They develop behaviors that help them deny, ignore, or avoid difficult emotions. They detach themselves. They don’t talk. They don’t touch. They don’t confront. They don’t feel. They don’t trust. The identity and emotional development of the members of a dysfunctional family are often inhibited.

Attention and energy focus on the family member who is ill or addicted. The co-dependent person typically sacrifices his or her needs to take care of a person who is sick. When co-dependents place other people’s health, welfare and safety before their own, they can lose contact with their own needs, desires, and sense of self.

What Is A Dysfunctional Family?

Co-dependents have low self-esteem and look for anything outside of themselves to make them feel better. They find it hard to “be themselves.” Some try to feel better through alcohol, drugs or nicotine - and become addicted. Others may develop compulsive behaviors like workaholism, gambling, or indiscriminate sexual activity.

They have good intentions. They try to take care of a person who is experiencing difficulty, but the caretaking becomes compulsive and defeating. Co-dependents often take on a martyr’s role and become “benefactors” to an individual in need. A wife may cover for her alcoholic husband; a mother may make excuses for a truant child; or a father may “pull some strings” to keep his child from suffering the consequences of delinquent behavior.

The problem is that these repeated rescue attempts allow the needy individual to continue on a destructive course and to become even more dependent on the unhealthy caretaking of the “benefactor.” As this reliance increases, the co-dependent develops a sense of reward and satisfaction from “being needed.” When the caretaking becomes compulsive, the co-dependent feels choice-less and helpless in the relationship, but is unable to break away from the cycle of behavior that causes it. Co-dependents view themselves as victims and are attracted to that same weakness in the love and friendship relationships.

How Do Co-Dependent People Behave?

Characteristics Of Co-Dependent People Are:

- An exaggerated sense of responsibility for the actions of others
- A tendency to confuse love and pity, with the tendency to “love” people they can pity and rescue
- A tendency to do more than their share, all of the time
- A tendency to become hurt when people don’t recognize their efforts
- An unhealthy dependence on relationships. The co-dependent will do anything to hold on to a relationship; to avoid the feeling of abandonment
- An extreme need for approval and recognition
- A sense of guilt when asserting themselves
- A compelling need to control others
- Lack of trust in self and/or others
- Fear of being abandoned or alone
- Difficulty identifying feelings
- Rigidity/difficulty adjusting to change
- Problems with intimacy/boundaries
- Chronic anger
- Lying/dishonesty
- Poor communications
- Difficulty making decisions

Characteristics Of Co-Dependent People

The first step in changing unhealthy behavior is to understand it. It is important for co-dependents and their family members to educate themselves about the course and cycle of addiction and how it extends into their relationships. Libraries, drug and alcohol abuse treatment centers and mental health centers often offer educational materials and programs to the public.

A lot of change and growth is necessary for the co-dependent and his or her family. Any caretaking behavior that allows or enables abuse to continue in the family needs to be recognized and stopped. The co-dependent must identify and embrace his or her feelings and needs. This may include learning to say “no,” to be loving yet tough, and learning to be self-reliant. People find freedom, love, and serenity in their recovery.

Hope lies in learning more. The more you understand co-dependency the better you can cope with its effects. Reaching out for information and assistance can help someone live a healthier, more fulfilling life.

When Co-Dependency Hits Home

Introduction

Learn about how to identify signs of co-dependency and how someone is treated for co-dependency

This condition appears to run in different degrees, whereby the intensity of symptoms are on a spectrum of severity, as opposed to an all or nothing scale. Please note that only a qualified professional can make a diagnosis of co-dependency; not everyone experiencing these symptoms suffers from co-dependency.

1. Do you keep quiet to avoid arguments?
2. Are you always worried about others’ opinions of you?
3. Have you ever lived with someone with an alcohol or drug problem?
4. Have you ever lived with someone who hits or belittles you?
5. Are the opinions of others more important than your own?
6. Do you have difficulty adjusting to changes at work or home?
7. Do you feel rejected when significant others spend time with friends?
8. Do you doubt your ability to be who you want to be?
9. Are you uncomfortable expressing your true feelings to others?
10. Have you ever felt inadequate?
11. Do you feel like a “bad person” when you make a mistake?
12. Do you have difficulty taking compliments or gifts?
13. Do you feel humiliation when your child or spouse makes a mistake?
14. Do you think people in your life would go downhill without your constant efforts?
15. Do you frequently wish someone could help you get things done?
16. Do you have difficulty talking to people in authority, such as the police or your boss?
17. Are you confused about who you are or where you are going with your life?
18. Do you have trouble saying “no” when asked for help?
19. Do you have trouble asking for help?
20. Do you have so many things going at once that you can’t do justice to any of them?

If you identify with several of these symptoms; are dissatisfied with yourself or your relationships; you should consider seeking professional help. Arrange for a diagnostic evaluation with a licensed physician or psychologist experienced in treating co-dependency.

Questionnaire To Identify Signs Of Co-Dependency

Because co-dependency is usually rooted in a person’s childhood, treatment often involves exploration into early childhood issues and their relationship to current destructive behavior patterns. Treatment includes education, experiential groups, and individual and group therapy through which co-dependents rediscover themselves and identify self-defeating behavior patterns. Treatment also focuses on helping patients getting in touch with feelings that have been buried during childhood and on reconstructing family dynamics. The goal is to allow them to experience their full range of feelings again.

How Is Co-Dependency Treated?

Identification and Treatment

Co-dependency

Empathy is different from sympathy. Sympathy reflects understanding another person's situation - but viewed through your own lens.

It's possible that you're among the large number of people who suffer from EDD. No, that isn't a typo -- I don't mean ADD or ED. It's EDD, which stands for "Empathy Deficit Disorder." I made it up, so you won't find it listed in the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders. Normal variations of mood and temperament are increasingly redefined as new "disorders," so I'm hesitant to suggest a new one. But this one's real, and it's becoming more pronounced in today's world. I've identified it from my decades of experience as a business psychologist, psychotherapist, and researcher in adult development. From that triple vantage point, I've concluded that Empathy Deficit Disorder is a pervasive but overlooked condition.

In fact, our increasingly polarized social and political culture of the past few years reveals that EDD is more severe than ever. It has profound consequences for the mental health of both individuals and society. Yet it's ignored as a psychological disturbance by most of my colleagues in the mental health professions. First, some explanation of what I mean by EDD: When you suffer from it you're unable to step outside yourself and tune in to what other people experience, especially those who feel, think, and believe differently from yourself. That makes it a source of personal conflicts, of communication breakdown in intimate relationships, and of adversarial attitudes - including hatred - towards groups of people who differ in their beliefs, traditions, or ways of life from your own.

Take the man who told me that his wife always complained that he didn't spend enough time with their children; that she had most of the burden despite having a career of her own. "Yeah, I see her point," he said in a neutral voice, "but I need time for my sports activities on the weekends. I'm not going to give that up. And at night I'm tired, I want to veg out." As we talked further, it became clear to me that he simply didn't experience what his wife's world was like for her, on the inside. His own reality - his own needs - were his only reality. Or the computer executive who prided himself on having a stable family life, then casually told me that, even though he recognized the environmental threats posed by worldwide climate change, he couldn't care less. "I'll be long gone when New York is underwater," he said. And when I asked him whether he cared about the consequences for his kids or grandkids, he replied with a grin: "Hey, that's their problem." Then there's the woman who works in the financial industry, who told me she's indifferent to how American Muslims might feel in today's environment, or to being profiled when boarding airplanes: "I think they're all terrorists," she said, "and would like to kill us all, anyway."

These may sound like extreme examples, but I hear variations of those themes all the time. EDD keeps you locked inside a self-centered world, and that breeds emotional isolation, disconnection, and polarization. That's highly dangerous in today's interconnected, globalized world, and it plays out in ways both small and large: For example, you see it in troubled intimate relationships - when partners become locked into adversarial and oppositional positions. In warfare between groups with different beliefs - like the current polarization over political and social issues. And in current global threats - Tribal and religious groups killing each other; Palestinians and Israelis locked into a death-grip. Not to mention looming worldwide disasters or continued depletion of the resources and health of the only planet we have.

Introduction to Empathy

Discover the differences and similarities between Empathy and Sympathy.

Sympathy reflects understanding another person's situation - but viewed through your own lens. That is, it's based on your version of what the other person is dealing with. ("Yeah, I can sympathize with your problem with your elderly mother, because I have my own problems with mine ..."). The narcissist can be sympathetic in this way. That self-centered focus is similar to what some people think love is when they're really enthralled with their own feeling of being "in love," rather than in love with the reality of who their partner is.

Sympathy

In contrast, empathy is what you feel only when you can step outside of yourself and enter the internal world of the other person. There, without abandoning or losing your own perspective, you can experience the other's emotions, conflicts, or aspirations from within the vantage point of that person's world. That's not telepathy - it's a hard-wired capacity in all of us, as I explain below. And that kind of connection builds healthy, mutual relationships - an essential part of mental health.

Empathy

Empathy vs. Sympathy

Learn how you might develop Empathy Deficit Disorder and how to prevent it.

Most people are socially conditioned into believing that acquiring and achieving things are "normal" - even "healthy" - ways to live. EDD grows when people focus too much on acquiring power, status, and money for themselves. Nearly every day we hear or read about more extreme examples: people who go over the edge in their pursuit of money, power or recognition, and end up resigning their jobs, in rehab, or behind bars. But many of the people I see every day, whether in psychotherapy or executive consulting, struggle with their own versions of the same thing through too much emphasis on acquiring - both things and people. That's going to promote vanity and self-importance. Then, you become increasingly alienated from your own heart and equate what you have with who you are. And that's a killer for empathy because then you're ripe for the delusion that you're completely independent and self-sufficient. You lose touch with the true reality, that all humans are interconnected and interdependent - all organs of the same body, so to speak. Your sense of being a part of the larger interwoven community - which is absolutely necessary for survival in today's world - fades away. And so does your awareness that we have to sink or swim together, help each other, and sustain the planet we inhabit - or else we're all in deep trouble.

The net result of this social conditioning is the decline of empathy for other human beings who are on the same boat you are. You don't recognize that we're all one, bound together. You only see yourself. And I think that's a bona fide emotional disorder in our times. Sometimes, a person's sudden awakening of interconnection jump-starts their empathy. At such times, people automatically respond from the heart. For example, look at the response of citizens to the massive earthquake in Haiti, or to Hurricane Katrina. Or what I witnessed recently when some passers-by stopped to help the victims of an auto accident. When empathy is aroused, you let go of your usual attachment to yourself and you want to help; connect in some way.
I often suggest to people to think of this, as an example: When you cut your finger, you don't say, "That's my finger's problem, not mine." Nor do you do a cost-benefit analysis before deciding whether to take action. You respond immediately because you feel the pain. It's part of you.

How Do You Develop EDD?

Overcoming EDD is easier than you may think. In fact, considerable research shows that the capacity to feel what another person feels is "hard-wired" through what are called "mirror neurons." Functional magnetic resonance imagery (fMRI) shows that regions of the brain involving both emotions and physical sensations light up in someone who observes or becomes aware of another person's pain or distress. Literally, you do feel another's pain or other emotions. Similar research shows that generosity and altruistic behavior light up pleasure centers of the brain usually associated with food or sex.

Just as you can develop EDD by too much self-absorption, you can also overcome EDD by "retraining" your brain. That is, research also shows that your brain is capable of being trained and physically modified through conscious practices. This is known as neuroplasticity. You can "grow" specific emotions and create new brain patterns that reinforce them. As you redirect and refocus your thoughts, feelings, and behavior in the direction you desire, the brain regions associated with them are reinforced. What's more, changing your brain activity reinforces the changes you're making in your thoughts and emotions. The result is a self-reinforcing loop between your conscious attitudes, your behavior, and your brain activity. This may sound like science fiction, yet such studies show that you can learn to "reprogram" your brain. In effect, what you think and feel is what you become. And it means you can learn to grow empathy and overcome EDD.

Overcoming EDD

"Empathy Deficit Disorder"

The writer Jeremy Rifkin's recent major book, The Empathic Civilization, provides a strong argument for an emerging empathic civilization in human consciousness.
He presents evidence that counters the usual assumption that self-interest and greed are dominant forces among humans. In light of all the new research, here are a few practices you can do to help overcome your EDD in everyday life - whether with your intimate partner, friends, strangers...or enemies.

Envision a characteristic or behavior of yours that you know your partner dislikes. Imagine shifting your consciousness into your partner's perspective and mentality, even though you may disagree with that perspective or are convinced it's "wrong." Immerse yourself in your partner's perceptions of you. Try to experience them fully. At the same time, hold on to your own views. Don't let either negate the other. Then, try to understand your partner's feelings or attitudes as a reflection of who he or she is, based on all the forces and influences and choices that have shaped him or her. Don't judge.

Empathy For Your Partner

It's especially challenging to generate empathy towards someone you flat-out dislike - maybe even hate. Or, with whom you've had big-time conflicts: perhaps an ex-spouse, or someone at work. But you can do it by extending the above practice. Tell yourself how or why that person might have developed negative attitudes or feelings about you. Imagine what the conflict feels like from within his or her perspective. Entertain the idea that you are only partially right; perhaps wrong altogether. Next, open yourself to seeing yourself through the eyes of that person. Just observe, without judging him or her, defending yourself, or agreeing with any of it.

Empathy For Someone You Dislike

You can expand your capacity for empathy by practicing it towards people you don't even know. Identify a situation or encounter with someone who's a stranger, especially one who may be very different from yourself. Try to put yourself within the consciousness of that stranger. The checkout person at the grocery store could be an example. Think of ways that he or she is probably like you - someone who desires love, who's probably experienced some kind of loss or disappointment along the way, or who has aspirations he or she hopes to fulfill. Focus on those commonalities that show you how this person is much like yourself - beneath the surface differences.

Empathy For Strangers You Encounter

Building Empathy

Volunteering is a win-win situation - it improves your mood and helps other people out!


Learn about volunteering benefits and opportunities.

Dummy Title: Part 1 - video

Part of being a great volunteer is loving what you're doing. Find something that you're passionate about or something that inspires you, and then find a need in your community. There are dozens of reasons why you should volunteer - you just need to find the one that feels right.

20 GREAT REASONS TO VOLUNTEER:
- Help others
- Make a difference
- Find purpose
- Enjoy a meaningful conversation
- Connect with your community
- Feel involved
- Contribute to a cause that you care about
- Use your skills in a productive way
- Develop new skills
- Meet new people
- Explore new areas of interest
- Meet good people
- Impress your mom
- Impress yourself
- Expand your horizons
- Get out of the house
- Make new friends
- Strengthen your resume
- Feel better about yourself

Why Volunteer?

VolunteerMatch
Idealist.org
Network for Good
Points of Light Volunteer Opportunities
Points of Light’s HandsOn Network
Peace Corps
AmeriCorps
Senior Corps

Places to Find Volunteering Opportunities

Volunteering 101

Volunteering

Being in a community organization has positive impacts on your mental health. Learn about the benefits of a community.

It is a well-known fact that physical activity and a nutritious diet can improve health and well-being. Most of us know that we are supposed to eat more vegetables and consume fewer fats, that we need at least 30 minutes of exercise per day, and that we need to engage in strength training and recreational activities to maintain our physical health. While these things are undeniably good for us and do contribute to being healthier and reducing chronic disease, it’s important to note that these recommendations don’t cover every aspect of health and wellness. In addition to being physically healthy, we also need to consider the mental components of health and wellness.

According to the National Institute of Mental Health (NIMH), mental illness affects approximately 13 million American adults each year. Mental health plays a major role in people’s ability to maintain good physical health and participate in health-promoting behaviors. People who are mentally healthy are happier, have lower levels of depression and anxiety, maintain healthier relationships with others, and feel that they are making a contribution to society. Several studies support the idea that more green space (e.g., community parks) results in greater mental health for communities. A recent study from England’s University of Exeter titled Longitudinal Effects on Mental Health of Moving to Greener and Less Green Urban Areas illustrates just how important parks are for long-term mental health and well-being. The study determined that people who moved to urban areas with more green space reported higher mental health scores — meaning they were happier and had lower levels of depression and anxiety. Interestingly, the study also showed that the mental health scores continued to improve each year for the duration of the study. In the United States, another study titled “Exposure to Neighborhood Green Space and Mental Health: Evidence from the Survey of the Health of Wisconsin” found similar results. This study examined the relationship between environmental green space and mental health in both urban and rural areas and found that “higher levels of neighborhood green space were associated with significantly lower levels of symptomology for depression, anxiety, and stress.” Both of these studies provided significant evidence that parks have a positive impact on the mental health of their communities.

Recreation and Mental Health

Parks can help to improve mental health in a variety of ways, from simply providing the actual green space for people to engage in their natural surroundings to facilitating programs like tai chi, yoga and qigong classes that engage the mind and body, to sponsoring and developing neighborhood gardens that reduce stress and anxiety. Many park and recreation agencies already foster programs that help support mental health. The San Diego Park and Recreation Department provides “open-space parks” within their community. These parks provide community members with opportunities to engage in nature through hiking, walking, biking and other activities. In addition to the open-space parks, San Diego offers popular tai chi and yoga classes in their parks and community centers. Tai chi, an ancient Chinese practice, uses a combination of physical movements, deep breathing, focus, and energy flow to reduce stress and anxiety. With these open-space parks and through its classes, San Diego’s community is experiencing both physical and mental health benefits.

Engagement Activities

Gardening is another tool that parks can use to help stimulate mental health. Researchers have found that gardening can help to lower blood pressure, reduce stress, increase brain activity and produce endorphins. The Portland, Oregon, Parks and Recreation Department’s community gardens program has offered gardening opportunities since 1975. The program provides the chance for community members to garden, volunteer, engage socially with neighbors, learn from other cultures and give back to the community. Heading into its 40th year, the program features 50 community gardens located throughout the city with more than 2,180 individual garden plots. The program is facilitated by four staff members and more than 2,300 annual volunteers. Another large part of their garden program, Produce for People, provides produce for food pantries in an effort to help combat Portland’s high poverty rate. In 2014, Produce for People donated 36,545 pounds of produce to food pantries across the city. Both San Diego’s and Portland’s efforts to provide environments and programming that encourage mental health are prime examples of how park and recreation agencies across the country can make a difference.

Community Gardening

Get Involved in Your Community

Community Recreation

Discover how you can help someone you know who may be struggling.

Discover the warning signs for someone who may be struggling.

There is no typical suicide victim. It happens to young and old, sick and well, rich and poor. But, fortunately, there are some common warning signs which, when acted upon, can save lives. Here are some signs to look for:

- Talk about committing suicide
- Have trouble eating or sleeping
- Experience drastic changes in behavior
- Withdraw from friends and/or social activities
- Lost interest in hobbies
- Prepare for death by making out a will and making final arrangements
- Give away prized possessions
- Have attempted suicide before
- Have a recent severe loss
- Be preoccupied with death and dying
- Lose interest in his or her personal appearance
- Increase usage of alcohol or drugs

Warning Signs

What should you do if you think someone you know might be suicidal?

Contact:

A community mental health agency,
- A private therapist
- A school counselor or psychologist
- A family physician
- A suicide and crisis center

Contact

DO:
- Be aware
- Learn the warning signs
- Get involved
- Become available
- Show interest and support
- Ask if he or she is thinking about suicide
- Be direct
- Talk openly and freely about suicide
- Be willing to listen
- Allow expression of feelings
- Accept the feelings
- Be non-judgemental
- Offer empathy, not sympathy
- Offer hope that alternatives are available, but do not offer glib reassurance. It only proves you don't understand
- Take action
- Remove means
- Get help from persons or agencies specializing in crisis intervention and suicide prevention

DON'T
- Don't debate whether suicide is right or wrong, or if feelings are good or bad
- Don't lecture on the value of life
- Don't dare him or her to do it
- Don't give advice by making decisions for someone else or tell him or her to behave differently
- Don't ask "why". This encourages defensiveness
- Don't act shocked. This will put distance between you
- Don't be sworn to secrecy. Seek support

Ways to be Helpful

What To Do?

Helping Suicidal Friends

Learn about sleep hygiene and getting better sleep.

The rituals, behaviors, and norms you follow around sleep are referred to as sleep hygiene. Regularly pulling all-nighters, or sleeping in on the weekends so you can “make up” for lost sleep are both examples of poor sleep hygiene. Conversely, following a regular sleep schedule and avoiding caffeine late at night are good sleep hygiene practices. Improvements in sleep hygiene offer an “easy win” in the search for better sleep, and should be the first thing you go after when sleep troubles show up. In fact, sleep hygiene education is an essential part of the cognitive-behavioral therapy used to treat insomnia.

What is sleep hygiene?

Good sleep hygiene ensures you consistently enjoy higher-quality, more restful sleep for a sufficient amount of time each night. Bad sleep habits, on the other hand, lead to poor quality and inadequate sleep. You already know sleep is important. Otherwise, you wouldn’t be reading this article. Good sleep on a regular basis is critical to maintaining balanced mental, emotional, and physical health. It helps you stay focused during the day, regulate your mood, and feel more productive and functional on a daily basis.

Why is sleep hygiene important?

The most important elements of sleep hygiene require the following from your bedroom:

Temperature – neither too hot nor too cold
Darkness – the darker, the better
Quiet – the quieter, the better
A comfortable place to lie down and stretch out

If you have those things covered, great news: you are most of the way to good sleep hygiene.

What is good sleep hygiene?

The short answer: bad sleep hygiene is doing the opposite of any of the tips we discussed in the previous subsection. But the answer you’re probably looking for is this: if you’re waking up unrested each morning, waking up frequently during the night, feeling tired during the day, or having trouble falling asleep at night, there’s a very good chance that you have bad sleep hygiene that’s messing with your sleep.

What is bad sleep hygiene?

If you’re going to change your habits to ensure you get enough sleep, it’s helpful to start by knowing exactly what “enough” is. Throughout our lives, our sleep needs change, but as a general rule, adults in good health typically require 7 to 7.5 hours of sleep. Infants, children, and adolescents need more to differing extents. You may need less or you may need more than the recommended amount. As you work through the following tips, set aside enough time for you to really get at least 7 hours of sleep. If you do this for a few days and still wake up feeling unrested, gradually increase the number. On the other hand, if you bound out of bed each morning after only 6 hours and still feel great, don’t worry about it. What’s important is that you feel well-rested – not that you get the “correct” amount of sleep. The one caveat to this is if you are regularly sleeping less than 6 or more than 9 hours and still don’t feel rested, you may have a sleep disorder.

Know How Much Sleep You Need

Once you know how much sleep you need, set and follow a regular sleep schedule that provides enough room for it to happen. Avoid bedtime procrastination at night, which is exactly what it sounds like. Set an alarm for the morning and get up the same time every day, even if you had a bad night with frequent awakenings. Keep your sleep and wake times consistent throughout the week – even weekends. Otherwise, you’ll find yourself experiencing an uncomfortable rebound effect come Monday. Using a sleep tracker app like NextStep.Healh or keeping a sleep diary can help ensure you’re actually following the sleep schedule you set.

Go To Bed At The Same Time Every Night

Your bedroom should be as quiet as possible. Some people find absolute silence uncomfortable, in which case white noise can be helpful for calming those anxieties or drowning out noisy neighbors or pipes. White noise machines are a bit passe, given the abundance of white noise apps, you can easily download for your smartphone. Choose from nature sounds, guided meditation, or classical ambient white noise. If you live in a noisy neighborhood or apartment building, read our article for tips on making your bedroom quieter. Strategically place furniture, invest in acoustical padding decor, or use more accessible items like earplugs, curtains, and pillows to block out noise. Sometimes the noise is closer – and furrier – to home. If your pet is waking you up with a jingling collar, scratching, or snoring, consider kicking them out of your bedroom and offer them a nice cushy bed somewhere else in the house.

Find a Quiet Place to Sleep

The best temperature for falling asleep is somewhere in the low- to mid-60 degrees Fahrenheit. Maintaining a consistently cool temperature helps your body thermoregulate during sleep. Keeping your bedroom dark also keeps it cool, by blocking out heat from sunlight in the morning. More importantly, the darkness convinces your brain that it’s still nighttime. If you live in a very light-polluted area (most cities fall in this category), get an eye mask and blackout curtains to aid in this goal. Small night lights and illuminated clocks might be okay, but some light-sensitive people may find them bothersome. Avoid turning on the full light if you need to get up and use the bathroom during the night. Even a short exposure in the middle of the night can make it harder to get back to sleep.

Keep Your Bedroom Dark and Cool

Having a dedicated place for sleep is psychologically important. We don’t think expensive mattresses and bedding materials are worth it, but having a comfortable place to lie down and stretch out is important. Find the best mattress for you, so you can’t wait to go to bed at night. Invest in comfortable bedding and supportive pillows, too. It is important to subconsciously connect being in bed with sleeping. Don’t read in bed or talk on the phone. Remove clutter and items that remind you of work from your bedroom as well, such as your computer. Instead, treat your bedroom as a haven for sleep.

Dedicate Your Bed to Sleep, and Nothing Else

Some people have televisions in their bedrooms, although watching TV right before going to sleep (or worse, during nighttime awakenings) is not a good idea. Looking up close at computer screens and tablets shortly before bed is actually detrimental to sleep. The light from those screens tricks your brain into thinking it’s daytime again. The problem with these devices is that they all use blue light, the strongest wavelength of light that your brain perceives as sunlight. Besides the intensity of the light, many of these devices find ways to either stress or excite you, whether they ping you with a frustrating work email or a happy Facebook notification. Try to stop using all electronics 1 full hour before bed. That includes your television, computers, phones, e-readers, and tablets. If you absolutely can’t tear yourself away from any of these items, at least turn on the red light filter.

Limit Screen Time Before Going to Bed

Improve Your Sleep Habits

Sleep Hygiene

Intensive Outpatient Treatment (also known as IOP for "Intensive Outpatient Program") is a primary treatment program recommended in some circumstances by a clinical and medical assessment.

Learn about IOPs and common questions regarding IOPs.

IOP may be recommended for those who do not need medically supervised detox. IOP can also enable people in recovery to continue their recovery therapies following successful detox, on a part-time yet intensive schedule, designed to accommodate work and family life. Start rebuilding your personal life and mending your important family ties right away, when you live at home and participate in intensive outpatient treatment. With the Intensive Outpatient Treatment program, you are able to establish a foundation for long-term recovery support in your local community right from the start of your treatment, instead of waiting until you return from living away in a rehab center.

In the Intensive Outpatient Program, you receive services primarily through group therapy but are also assigned an individual therapist you will meet with on a weekly basis while in treatment. Groups are small and generally do not exceed 10 people, allowing for a safe environment. Many different areas and topics are covered in the IOP. Including:

- Post-Acute Withdrawal Syndrome Or PAWS
- Relapse Prevention Skills
- How to Manage Urges and Cravings
- Understanding the Brain Chemistry of Addiction
- Progression of the Disease of Addiction
- Introduction To the Twelve Steps
- Spirituality
- Stages of Change
- Focus On Co-Occurring Disorders and the Effects On Addiction and Recovery
- A Family Education Program

Depending on your needs, you may be referred to additional comprehensive mental health treatment or training in how to increase healthy life skills or employment counseling.

What Sort of Therapies and Activities are Involved?

When you first start our IOP you will have daily “work” with us so we can help you through the shakiest times of your recovery. As you become stronger and don’t need such intense professional support, you will have shorter sessions, less often. This is sometimes called a “step down” system since you are effectively “stepping away” from our support as you become more independent. Of course, our professional staff remains available and ready to assist you at any time in your treatment.

What is the "declining intensity" program?

Your important initial clinical assessment will determine your suitability for the IOP treatment program. In some situations, detox may be required. If medically supervised detox is required, you will learn the specifics of that requirement for your custom treatment plan, and you will be referred to available professional detox services that are a fit for your situation, prior to starting the IOP program. You will also receive important, helpful counseling about your needs and treatment options as part of your assessment.

Do IOPs include detox?

At an inpatient treatment facility, you live in a residential area, usually a shared dorm room, under the rules and governance of the operators of the center. Each treatment center is unique with its own set of requirements, but you generally give up control of your day-to-day life while in treatment. Travel is sometimes required for inpatient treatment, and sometimes travel is desired. For example, some people choose to go to Florida for inpatient rehab and live in a treatment facility for the duration of their rehab. For the typical rehab experience lasting 30 days, this can mean a significant time away from work, family, and personal obligations. With an outpatient program like the IOP offered by The Counseling Center at Freehold, you continue to live at your own home. You remain in control of your own life. You can still go to work or get a job, and begin rebuilding your personal life, with the help and support you receive from the program. You are responsible for participating in the treatment programs at the local Counseling Center, according to your scheduled treatment plan. In the Intensive Outpatient Program, you continue your life with support from the local clinical, emotional, and peer support systems provided by the IOP.

What is the difference between inpatient and outpatient?

Common Questions about IOPs

Intensive Out Patient Programs

The terms lesbian, gay, bisexual, and transgender (LGBT) describe distinct groups within the gay culture.

The terms lesbian, gay, bisexual, and transgender (LGBT) describe distinct groups within the gay culture. The early initiatives for people who were gay focused mostly on men. So, in an attempt to draw attention to issues specific to gay women, "lesbian" is often listed first. People who are bisexual or transgender have been traditionally left out of, or underrepresented in, research studies and health initiatives. It is now considered standard to include these two groups along with gay men and lesbians.

What is the Meaning of LGBT?

According to researchers Susan Cochran and Vickie Mays, sexual orientation includes the following dimensions: 

- sexual attraction
- sexual behavior
- sexual fantasies
- emotional, social, and lifestyle preferences
- self-identification

What is Sexual Orientation?

The term "gay" has traditionally been used to represent a diverse group of people who are attracted to people of the same gender or are in a relationship with someone of the same gender. It is important to recognize, however, that different groups within the gay community exist, and that the term "gay" is not all-inclusive.

For example, transsexuals and some people who are bisexual do not consider themselves to be gay. Also, research has found that men who have had relationships with other men do not always identify themselves as gay. There is also a tremendous ethnic diversity among our lesbian, gay, and bisexual communities, and this contributes to the different perceptions of the term "gay." 

Heterosexual, or straight, refers to people whose sexual and romantic feelings are mostly for the opposite gender: Men who are attracted to women, and women who are attracted to men.

Homosexual, or gay, refers to people whose sexual and romantic feelings are mostly for the same gender: Men who are attracted to men, and women who are attracted to women.

Lesbian refers to women who are homosexual.

Bisexual or "bi" refers to people whose sexual and romantic feelings are for both genders.

Transgender is an umbrella term that encompasses a diversity of gender expressions including drag queens and kings, bi-genders, crossdressers, transgenderists, and transsexuals.

Transvestites are people who like to dress like members of the opposite sex.

Transsexuals are people who feel that their anatomical sex does not match the gender with which they identify.

Bigender refers to people who define themselves as having the behavioral, cultural, or psychological characteristics associated with both the male and female genders.

Transgenderist describes someone who is gender variant or transgresses gender norms as part of their lifestyle or identity.

Definition of Terms

LGBT individuals encompass all races and ethnicities, religions, and social classes. Sexual orientation and gender identity questions are not asked on most national or State surveys, making it difficult to estimate the number of LGBT individuals and their health needs. Research suggests that LGBT individuals face health disparities linked to societal stigma, discrimination, and denial of their civil and human rights.

Discrimination against LGBT persons has been associated with high rates of psychiatric disorders, substance abuse, and suicide. Experiences of violence and victimization are frequent for LGBT individuals and have long-lasting effects on the individual and the community. Personal, family and social acceptance of sexual orientation and gender identity affects the mental health and personal safety of LGBT individuals

Why Is LGBT Health Important?
Eliminating LGBT health disparities and enhancing efforts to improve LGBT health are necessary to ensure that LGBT individuals can lead long healthy lives. The many benefits of addressing health concerns and reducing disparities include reductions in disease transmission and progression, increased mental and physical well-being, reduced health care costs, and increased longevity.

Lesbian, Gay, Bisexual, and Transgender Health

In order to effectively address LGBT health issues, we need to securely and consistently collect SOGI information in national surveys and health records. This will allow researchers and policymakers to accurately characterize LGBT health and disparities. Understanding LGBT health starts with understanding the history of oppression and discrimination that these communities have faced. For example, in part, because bars and clubs were often the only safe places where LGBT individuals could gather, alcohol abuse has been an ongoing problem.

Social determinants affecting the health of LGBT individuals largely relate to oppression and discrimination. Examples include:

- Legal discrimination in access to health insurance, employment, housing, marriage, adoption, and retirement benefits
- Lack of laws protecting against bullying in schools
- Lack of social programs targeted to and/or appropriate for LGBT youth, adults, and elders
- Shortage of health care providers who are knowledgeable and culturally competent in LGBT health

The physical environment that contributes to healthy LGBT individuals includes:
- Safe schools, neighborhoods, and housing
- Access to recreational facilities and activities
- Availability of safe meeting places
- Access to health services

Understanding LGBT Health

A number of issues will need to continue to be evaluated and addressed over the coming decade, including:

- Nationally representative data on LGBT Americans
- Prevention of violence and homicide toward the LGB community, and especially the transgender population
- Resiliency in LGBT communities
- LGBT parenting issues throughout the life course
- Elder health and well-being
- Exploration of sexual/gender identity among youth
- Need for an LGBT wellness model
- Recognition of transgender health needs as medically necessary

Continuing Issues in LGBT Health

LGBT Health

LGBT Community

Medication-Assisted Treatment (MAT) is the use of medications, in combination with counseling and behavioral therapies, to provide a “whole-patient” approach to the treatment of substance use disorders.

Medication-Assisted Treatment (MAT) is the use of medications, in combination with counseling and behavioral therapies, to provide a “whole-patient” approach to the treatment of substance use disorders. Research shows that a combination of medication and therapy can successfully treat these disorders, and for some people struggling with addiction, MAT can help sustain recovery. Learn about many of the substance use disorders that MAT is designed to address. MAT is primarily used for the treatment of addiction to opioids such as heroin and prescription pain relievers that contain opiates. The prescribed medication operates to normalize brain chemistry, block the euphoric effects of alcohol and opioids, relieve physiological cravings, and normalize body functions without the negative effects of the abused drug. Medications used in MAT are approved by the Food and Drug Administration (FDA), and MAT programs are clinically driven and tailored to meet each patient’s needs. Combining medications used in MAT with anxiety treatment medications can be fatal. Types of anxiety treatment medications include derivatives of Benzodiazepine, such as Xanax or valium.

Learn about some programs and therapy used for MAT.

Opioid treatment programs (OTPs) provide MAT for individuals diagnosed with an opioid use disorder. OTPs also provide a range of services to reduce, eliminate, or prevent the use of illicit drugs, potential criminal activity, and/or the spread of infectious disease. OTPs focus on improving the quality of life of those receiving treatment. OTPs must be accredited by a SAMHSA-approved accrediting body and certified by SAMHSA. The Division of Pharmacologic Therapies (DPT), part of the SAMHSA Center for Substance Abuse Treatment (CSAT), oversees accreditation standards and certification processes for OTPs. Learn more about the certification of OTPs and SAMHSA’s oversight of OTP Accreditation Bodies. Federal law requires patients who receive treatment in an OTP to receive medical, counseling, vocational, educational, and other assessment and treatment services, in addition to prescribed medication. The law allows MAT professionals to provide treatment and services in a range of settings, including hospitals, correctional facilities, offices, and remote clinics. Learn more about the legislation, regulations, and guidelines that govern OTPs. As of 2015, OTPs were located in every U.S. state except North Dakota and Wyoming. The District of Columbia and the territories of Puerto Rico and the Virgin Islands also had OTPs in operation.

Opioid Treatment Programs

Under federal law, MAT patients must receive counseling, which could include different forms of behavioral therapy. These services are required along with medical, vocational, educational, and other assessment and treatment services. Learn more about these treatments for substance use disorders.

Counseling and Behavioral Therapies

In 2013, an estimated 1.8 million people had an opioid use disorder related to prescription pain relievers, and about 517,000 had an opioid use disorder related to heroin use. MAT has proved to be clinically effective and to significantly reduce the need for inpatient detoxification services for these individuals. MAT provides a more comprehensive, individually tailored program of medication and behavioral therapy. MAT also includes support services that address the needs of most patients. The ultimate goal of MAT is full recovery, including the ability to live a self-directed life. This treatment approach has been shown to:

- Improve patient survival,
- Increase retention in treatment,
- Decrease illicit opiate use and other criminal activity among people with substance use disorders,
- Increase patients’ ability to gain and maintain employment,
- Improve birth outcomes among women who have substance use disorders and are pregnant. 

Research also shows that these medications and therapies can contribute to lowering a person’s risk of contracting HIV or hepatitis C by reducing the potential for relapse. Learn more about substance misuse and how it relates to HIV, AIDS, and Viral Hepatitis. Learn more about common comorbidities that occur with substance use disorders.

MAT Effectiveness

SAMHSA’s Partners for Recovery Initiative produced a brochure designed to assist MAT patients and to educate and inform others. This Medication-Assisted Treatment Know Your Rights Brochure – 2009 presents and explains the federal laws that prohibit discrimination against individuals with disabilities and how they protect people receiving MAT for opioid addiction. Under the Confidentiality Regulation, 42 Code of Federal Regulations (CFR) 2, personally identifiable health information relating to substance use and alcohol treatment must be handled with a higher degree of confidentiality than other medical information.

MAT and Patient Rights

FDA has approved several different medications to treat opioid addiction and alcohol dependence. A common misconception associated with MAT is that it substitutes one drug for another. Instead, these medications relieve the withdrawal symptoms and psychological cravings that cause chemical imbalances in the body. MAT programs provide a safe and controlled level of medication to overcome the use of an abused opioid. And research has shown that when provided at the proper dose, medications used in MAT have no adverse effects on a person’s intelligence, mental capability, physical functioning, or employability. Medications used in MAT for opioid treatment can only be dispensed through a SAMHSA-certified OTP. Some of the medications used in MAT are controlled substances due to their potential for misuse. Drugs, substances, and certain chemicals used to make drugs are classified by the Drug Enforcement Administration (DEA) into five distinct categories, or schedules, depending upon a drug’s acceptable medical use and potential for misuse.

Medications Used in MAT

Programs and Therapy

Learn about the different medications used during Medication Assisted Treatment.

Methadone tricks the brain into thinking it’s still getting the abused drug. In fact, the person is not getting high from it and feels normal, so withdrawal doesn’t occur. Learn more about methadone. Pregnant or breastfeeding women must inform their treatment provider before taking methadone. It is the only drug used in MAT approved for women who are pregnant or breastfeeding. 

Methadone

Like methadone, buprenorphine suppresses and reduces cravings for the abused drug. It can come in a pill form or sublingual tablet that is placed under the tongue.

Buprenorphine

Naltrexone works differently than methadone and buprenorphine in the treatment of opioid dependency. If a person using naltrexone relapses and uses the abused drug, naltrexone blocks the euphoric and sedative effects of the abused drug and prevents feelings of euphoria.

Naltrexone

FDA approved naloxone, an injectable drug used to prevent an opioid overdose. According to the World Health Organization (WHO), naloxone is one of a number of medications considered essential to a functioning health care system.

Naloxone

Disulfiram is a medication that treats chronic alcoholism. It is most effective in people who have already gone through detoxification or are in the initial stage of abstinence. This drug is offered in tablet form and is taken once a day. Disulfiram should never be taken while intoxicated and it should not be taken for at least 12 hours after drinking alcohol. Unpleasant side effects (nausea, headache, vomiting, chest pains, difficulty breathing) can occur as soon as ten minutes after drinking even a small amount of alcohol and can last for an hour or more.

Disulfiram

Acamprosate is a medication for people in recovery who have already stopped drinking alcohol and want to avoid drinking. It works to prevent people from drinking alcohol, but it does not prevent withdrawal symptoms after people drink alcohol. It has not been shown to work in people who continue drinking alcohol, consumes illicit drugs, and/or engage in prescription drug misuse and abuse. The use of acamprosate typically begins on the fifth day of abstinence, reaching full effectiveness in five to eight days. It is offered in tablet form and taken three times a day, preferably at the same time every day. The medication’s side effects may include diarrhea, upset stomach, appetite loss, anxiety, dizziness, and difficulty sleeping.

Acamprosate

When used as a treatment for alcohol dependency, naltrexone blocks the euphoric effects and feelings of intoxication. This allows people with alcohol addiction to reduce their drinking behaviors enough to remain motivated to stay in treatment, avoid relapses, and take medications.

Medication Assisted Treatment

Moderation is everything. Learn about the effects of Alcohol.

Learn about the effects and the health risks of alcohol consumption.

Alcoholic drinks have different amounts of alcohol in them. Beer is about 5% alcohol, although some beers have more. Wine is usually 12% to 15% alcohol. Hard liquor is about 45% alcohol. Alcohol gets into your bloodstream quickly. The amount and type of food in your stomach can change how quickly this occurs. For example, high-carbohydrate and high-fat foods can make your body absorb alcohol more slowly. Certain types of alcoholic drinks get into your bloodstream faster. Stronger drinks tend to be absorbed faster. Alcohol slows your breathing rate, heart rate, and how well your brain functions. These effects may appear within 10 minutes and peak at around 40 to 60 minutes. Alcohol stays in your bloodstream until it is broken down by the liver.

The amount of alcohol in your blood is called your blood alcohol level. If you drink alcohol faster than the liver can break it down, this level rises. Your blood alcohol level is used to legally define whether or not you are drunk. The legal limit for blood alcohol usually falls between 0.08 and 0.10 in most states. Below is a list of blood alcohol levels and the likely symptoms:

0.05 -- reduced inhibitions
0.10 -- slurred speech
0.20 -- euphoria and motor impairment
0.30 -- confusion
0.40 -- stupor
0.50 -- coma
0.60 -- breathing stops and death

You can have symptoms of being drunk at blood alcohol levels below the legal definition of being drunk. Also, people who drink alcohol frequently may not have symptoms until a higher blood alcohol level is reached.

The Effects of Alcohol

Alcohol increases the risk of:

- Alcoholism
- Falls, drownings, and other accidents
- Head, neck, stomach, colon, breast, and other cancers
- Heart attack and stroke
- Motor vehicle accidents
- Risky sex behaviors, unplanned or unwanted pregnancy, and sexually transmitted infections (STIs)
- Suicide and homicide

Drinking during pregnancy can harm the developing baby. Severe birth defects or fetal alcohol syndrome are possible.

Health Risks of Alcohol

Alcohol

Learn about some tips to drink responsibly, if you choose to drink alcohol.

If you drink alcohol, it is best to do so in moderation. Moderation means the drinking is not getting you intoxicated (or drunk) and you are drinking no more than 1 drink per day if you are a woman and no more than 2 if you are a man. A drink is defined as 12 ounces (350 milliliters) of beer, 5 ounces (150 milliliters) of wine, or 1.5 ounces (45 milliliters) of liquor. Here are some ways to drink responsibly, provided you do not have a drinking problem, are of legal age to drink alcohol, and are not pregnant.

Never drink alcohol and drive a car. If you are going to drink, have a designated driver, or plan an alternative way home, such as a taxi or bus. DO NOT drink on an empty stomach. Snack before and while drinking alcohol. If you are taking medicines, including over-the-counter drugs, check with your health care provider before drinking alcohol. Alcohol can make the effects of many medicines stronger. It can also interact with other medicines, making them ineffective or dangerous or make you sick.

If alcohol use runs in your family, you may be at increased risk of developing this disease yourself. So, you may want to avoid drinking alcohol altogether. CALL YOUR HEALTH CARE PROVIDER IF:

- You are concerned about your personal alcohol use or that of a family member
- You are interested in more information regarding alcohol use or support groups
- You are unable to reduce or stop your alcohol consumption, in spite of attempts to stop drinking

Moderation

You can take steps to increase your safety in situations where drinking may be involved. These tips can help you feel safer and may reduce the risk of something happening. Though it is best to stay safe while under the influence of alcohol, it’s important to remember that sexual assault is never the victim’s fault, regardless of whether they were sober or under the influence of drugs or alcohol when it occurred.

1. Keep an eye on your friends.
If you are going out in a group, plan to arrive together and leave together. If you decide to leave early, let your friends know. If you’re at a party, check in with them during the night to see how they’re doing. If something doesn’t look right, step in. Don’t be afraid to let a friend know if something is making you uncomfortable or if you are worried about their safety.

2. Have a backup plan.
Sometimes plans change quickly. You might realize it’s not safe for you to drive home, or the group you arrived with might decide to go somewhere you don’t feel comfortable. Keep the number for a reliable taxi company saved in your phone and on a piece of paper in your wallet and try to have cash on hand. It is also a good idea to download a few different rideshare apps on your phone. Having multiple options helps ensure that you will be able to get a ride home or to a safe location, even if the app you typically use is not functioning. To help keep your phone charged so you can stay in communication with friends or call a ride, consider bringing an external cell phone charger that can be used without an electrical outlet. 

3. Know what you’re drinking.
Don’t recognize an ingredient? Use your phone to look it up. Consider avoiding large-batch drinks like punches that may have deceptively high alcohol content. There is no way to know exactly what was used to create these drinks.

4. Trust your instincts.
If you feel unsafe, uncomfortable, or worried for any reason, don’t ignore these feelings. Go with your gut. Get somewhere safe and find someone you trust, or call law enforcement. 

5. Don’t leave a drink unattended.
That includes when you use the bathroom, go dancing, or leave to make a phone call. Either take the drink with you or throw it out. Avoid using the same cup to refill your drink.

6. Don’t accept drinks from people you don’t know or trust.
This can be challenging in some settings, like a party or a date. If you choose to accept a drink from someone you’ve just met, try to go with the person to the bar to order it, watch it being poured, and carry it yourself.

7. Check in with yourself.
You might have heard the expression “know your limits.” Whether you drink regularly or not, check in with yourself periodically to register how you feel. If you think you have had too much, ask a trusted friend to help you get water or get home safely. Remember, if someone offers you a drink, you can always say no.

8. Be aware of sudden changes in the way your body feels.
Do you feel more intoxicated than you are comfortable with? Some drugs are odorless, colorless, and/or tasteless, and can be added to your drink without you noticing. If you feel uncomfortable, tell a friend and have them take you to a safe place. If you suspect you or a friend has been drugged, call 911, and tell the healthcare professionals that you suspect you or a friend has been drugged so they can administer the right tests.

Quick Tips to Help You Stay Safe

Responsible Drinking

Alcohol Safety

Discover the types of clubs you can join and interact with!

There are four main club categories: fundraising, community service, career interest, and interpersonal dynamics. Many clubs offer a combination of each element.

Fundraising
Many people polarize toward fundraising for a major organization or movement. Fundraising appeals to people as high school students make a direct impact on international affairs, such as funding cancer research or environmental preservation.

Community Service
Many schools require that students perform a certain community service quota. To obtain such a threshold, many people turn to community service organizations such as Exchange Clubs, Key Club, Interact Club, Lion's Club, Red Cross, FCCLA, and local clubs.
In doing so, many teenagers experience more camaraderie while performing community service. Other individuals just enjoy helping the local community around them.

Career Interest
Many teenagers join clubs that revolve around their career interests. Many clubs, such as Future Scientist and Engineers of America focus on specific career fields and help students understand them better. Many competitions, awards, and conventions are held to give club members advantages in these fields by exposing them to new opportunities. In addition, members of career interest clubs network with other students who will enter similar fields.

Interpersonal Dynamics
Many teenagers join clubs that offer no academic, organizational, or community benefits. These clubs tend to focus on culture, social dynamics, and self-interest. These clubs look to satisfy the needs and demands of teenagers in each school, based on environment, tradition, and culture. Clubs such as Anime Club can bring students to socialize.

Types of clubs

- TSA - Technology Student Association
- JSA - Junior State of America
- DECA
- Future Business Leaders of America
- French Club
- UNICEF High School Clubs
- Key Club
- Interact Club
- High Schools Society, Ghana
- Lion's Club
- Red Cross
- Thespian Society
- Model United Nations
- The National FFA Organization
- SkillsUSA (formerly known as VICA)
- HOSA- Health Occupation Students of America
- Amnesty International
- Student Council
- Anime Club
- Korean Culture Club
- Chess Club
- BHHS Real Estate Club
- BHHS Feed the Families Club
- Gay/Straight Alliance
- Speech and Debate club
- Academic Decathlon
- First Robotics
- Quiz bowl
- Science Bowl
- Scholar Bowl
- Math Team
- VEX Robotics Competition
- Book club
- Science club
- Science Olympiad
- Yearbook club
- National Honor Society
- Music Honor Society

List of Social Clubs

Join the Club!

Social Clubs

Learn about the most important muscle in the body and how to take care of it!

Learn about the heart and how it changes over time.

Your heart is a strong muscle that pumps blood to your body. A normal, healthy adult heart is about the size of your clenched fist. Just like an engine makes a car move, the heart keeps your body running. The heart has two sides, each with a top chamber (atrium) and a bottom chamber (ventricle).
 
The right side pumps blood to the lungs to pick up oxygen. The left side receives blood rich with oxygen from the lungs and pumps it through arteries throughout the body. An electrical system in the heart controls the heart rate (heartbeat or pulse) and coordinates the contraction of the heart\'s top and bottom chambers.

How Does the Heart Work?

People age 65 and older are much more likely than younger people to suffer a heart attack, to have a stroke, or to develop coronary heart disease (commonly called heart disease) and heart failure. Heart disease is also a major cause of disability, limiting activity, and eroding the quality of life of millions of older people. Aging can cause changes in the heart and blood vessels. For example, as you get older, your heart can't beat as fast during physical activity or times of stress as it did when you were younger. However, the number of heartbeats per minute (heart rate) at rest does not change significantly with normal aging.
Changes that happen with age may increase a person's risk of heart disease. A major cause of heart disease is the buildup of fatty deposits in the walls of arteries over many years. The good news is there are things you can do to delay, lower, or possibly avoid or reverse your risk.

The most common aging change is increased stiffness of the large arteries, called arteriosclerosis (ahr-teer-ee-o-skluh-roh-sis), or hardening of the arteries. This causes high blood pressure, or hypertension, which becomes more common as we age. High blood pressure and other risk factors, including advancing age, increase the risk of developing atherosclerosis (ath-uh-roh-skluh-roh-sis). Because there are several modifiable risk factors for atherosclerosis, it is not necessarily a normal part of aging. Plaque builds up inside the walls of your arteries and, over time, hardens and narrows your arteries, which limits the flow of oxygen-rich blood to your organs and other parts of your body.

Oxygen and blood nutrients are supplied to the heart muscle through the coronary arteries. Heart disease develops when plaque builds up in the coronary arteries, reducing blood flow to your heart muscle. Over time, the heart muscle can become weakened and/or damaged, resulting in heart failure. Heart damage can be caused by heart attacks, long-standing hypertension and diabetes, and chronic heavy alcohol use. Age can cause other changes to the heart. For example:

- There are age-related changes in the electrical system that can lead to arrhythmias—a rapid, slowed, or irregular heartbeat—and/or the need for a pacemaker. Valves—the one-way, door-like parts that open and close to control blood flow between the chambers of your heart—may become thicker and stiffer.

- Stiffer valves can limit the flow of blood out of the heart and become leaky, both of which can cause fluid to build up in the lungs or in the body (legs, feet, and abdomen).
The chambers of your heart may increase in size. The heart wall thickens, so the amount of blood that a chamber can hold may decrease despite the increased overall heart size. The heart may fill more slowly.

- Long-standing hypertension is the main cause of increased thickness of the heart wall, which can increase the risk of atrial fibrillation, a common heart rhythm problem in older people.

With increasing age, people become more sensitive to salt, which may cause an increase in blood pressure and/or ankle or foot swelling (edema). Other factors, such as thyroid disease or chemotherapy, may also weaken the heart muscle. Things you can't control, like your family history, might increase your risk of heart disease. But, leading a heart-healthy lifestyle might help you avoid or delay serious illness.

How Your Heart Changes with Age

The Heart

Learn about Heart Disease, signs of Heart Disease, and how to prevent Heart Disease.

Heart disease is caused by atherosclerosis (ath-uh-roh-skluh-roh-sis), which is the buildup of fatty deposits, or plaques, in the walls of the coronary arteries over many years. The coronary arteries surround the outside of the heart and supply blood nutrients and oxygen to the heart muscle. When plaque builds up inside the arteries, there is less space for blood to flow normally and deliver oxygen to the heart. If the flow of blood to your heart is reduced by plaque buildup or is blocked if a plaque suddenly ruptures, it can cause angina (chest pain or discomfort) or a heart attack. When the heart muscle does not get enough oxygen and blood nutrients, the heart muscle cells will die (heart attack) and weaken the heart, diminishing its ability to pump blood to the rest of the body.

What Is Heart Disease?

Early heart disease often doesn't have symptoms or the symptoms may be barely noticeable. That's why regular checkups with your doctor are important. Contact your doctor right away if you feel any chest pain, pressure, or discomfort. However, chest pain is a less common sign of heart disease as it progresses, so be aware of other symptoms. Tell your doctor if you have:

- Pain, numbness, and/or tingling in the shoulders, arms, neck, jaw, or back
- Shortness of breath when active, at rest, or while lying flat
- Chest pain during physical activity that gets better when you rest
- Lightheadedness
- Dizziness
- Confusion
- Headaches
- Cold sweats
- Nausea/vomiting
- Tiredness or fatigue
- Swelling in the ankles, feet, legs, stomach, and/or neck
- Reduced ability to exercise or be physically active
- Problems doing your normal activities

Problems with arrhythmia are much more common in older adults than younger people. Arrhythmia needs to be treated. See a doctor if you feel a fluttering in your chest or have the feeling that your heart is skipping a beat or beating too hard, especially if you are weaker than usual, dizzy, tired, or get short of breath when active.

Signs of Heart Disease

Try to be more physically active. Talk with your doctor about the type of activities that would be best for you. If possible, aim to get at least 150 minutes of physical activity each week. Every day is best. It doesn't have to be done all at once—10-minute periods will do. 

If you smoke, quit. Smoking is the leading cause of preventable death. Smoking adds to the damage to artery walls. It's never too late to get some benefit from quitting smoking. Quitting, even in later life, can lower your risk of heart disease, stroke, and cancer over time.

Follow a heart-healthy diet. Choose foods that are low in trans and saturated fats, added sugars, and salt. As we get older, we become more sensitive to salt, which can cause swelling in the legs and feet. Eat plenty of fruits, vegetables, and foods high in fiber, like those made from whole grains.

Keep a healthy weight. Balancing the calories you eat and drink with the calories burned by being physically active helps to maintain a healthy weight.
Keep your diabetes, high blood pressure, and/or high cholesterol under control. Follow your doctor's advice to manage these conditions, and take medications as directed.

Don't drink a lot of alcohol.

Manage stress. Learn how to manage stress, relax, and cope with problems to improve physical and emotional health. Consider activities such as a stress management program, meditation, physical activity, and talking things out with friends or family.

How To Prevent Heart Disease?

Heart Disease

Heart Health

Progressive muscle relaxation is a method that helps relieve that tension. In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. When your body is physically relaxed, you feel less anxious.

Follow along with our guided Muscle Relaxation!

1. Feel your feet. Feel the weight of your feet. Feel your feet relax and sink into the bed. 
2. Feel your lower legs. Feel the weight of your lower legs. Feel your lower legs relax and sink into the bed. 
3. Feel your knees. Feel the weight of your knees. Feel your knees relax and sink into the bed.
4. Feel your upper legs. Feel the weight of your upper legs. Feel your upper legs relax and sink into the bed.
5. Feel your hands. Feel the weight of your hands. Feel your hands relax and sink into the bed.
6. Feel your lower arms. Feel the weight of your lower arms. Feel your lower arms relax and sink into the bed.
7. Feel your elbows. Feel the weight of your elbows. Feel your elbows relax and sink into the bed.
8. Feel your upper arms. Feel the weight of your upper arms. Feel your upper arms relax and sink into the bed.
9. Feel your buttocks. Feel the weight of your buttocks. Feel your buttocks relax and sink into the bed.
10. Feel your back. Feel the weight of your back. Feel your back relax and sink into the bed.
11. Feel your pelvic and belly area. Feel the weight of your pelvic and belly area. Feel your pelvic and belly area relax and sink into the bed.
12. Feel your chest. Feel the weight of your chest. Feel your chest relax and sink into the bed.
13. Feel your shoulders. Feel the weight of your shoulders. Feel your shoulders relax and sink into the bed.
14. Feel your neck, both front, and back. Feel the weight of your neck. Feel your neck relax and sink into the bed.
15. Feel your skull. Feel the weight of your skull. Feel your skull relax and sink into the bed.
16. Feel your mouth. Feel any tension in your mouth. Feel your mouth relax and any tension slide off
into the bed.
17. Feel your eyes. Feel any tension in your eyes. Feel your eyes relax and any tension slides off into the bed.
18. Feel your entire face. Feel any tension in your face. Feel your face relax and let any tension slide
off into the bed.
19. Mentally scan your body. If you find any place that’s still tense, relax it and let it sink into the bed.

Relaxation

1. Lie on your back.
2. Slowly relax your body, starting with your feet and moving through every part of your body until
you have reached-and relaxed-your face and scalp.
3. Do a quick check to see if you’ve missed any place. If so, relax in that area.
4. Slowly begin to inhale, first filling your lower belly, then your stomach area, and then your chest
and the top of your lungs almost up to your shoulders Hold for a second or two, then begin to
exhale. Empty the very bottom of your lungs first, then the middle, then finally the top.
5. Continue this breathing for 4 or 5 minutes. Don’t force your breathing; it’s not a contest to see how
much air you can take in. Just do it in a relaxed, peaceful manner.
6. After a while, imagine that you are resting on a warm, gentle ocean. The sun is shining peacefully
on your body. Imagine that you rise on the gentle swells of the water as you inhale and that you
slowly descend as you exhale.
7. Continue this relaxing breathing as long as you wish (hopefully, until you fall asleep).
Note: This is particularly effective when you do it after Progressive Relaxation-if you haven’t already fallen asleep!

Deep Breathing

A relaxed body is essential for sound sleep. This may sound like we're contradicting what we just said about our minds keeping us awake, but it's no contradiction. Eastern sciences (such as yoga) have known for thousands of years that the mind and body are connected (actually they're not just connected, they're one, but the idea that they're connected is sufficient for our purposes here.) So if the mind is not relaxed, the body is not relaxed. Conversely, the body has to be relaxed for the mind to be relaxed. It's a package deal.

So how do you relax your body? We've already mentioned milk, herbal teas, exercise, and avoiding caffeine. But there are techniques you can do directly with your body. Toe Wiggling is one of them.
Lie on your back (where you should be in the first place) and wiggle your toes up and down 12
Times, wiggling the toes of both feet at the same time. This will relax your entire body, inside and out. How does it work? According to the science of Reflexology-which has been around in other cultures for thousands of years-your feet are a kind of master control panel for the rest of your body.
" Meridians" in the body-which are those channels of energy treated by acupuncture-end up in the feet. So the ends of those meridians in your feet control it with every organ and every part of your entire body.
When you wiggle your toes, you are stimulating and thus relaxing your entire body. (Incidentally,
This is a good place to mention that you can be energized and relaxed at the same time. It's a matter of the quality of that energy. If it flows freely and smoothly, you will be relaxed. If the energy flow in your body is restricted or blocked, you will be tense. And toe wiggling helps to bring about relaxing, free-flowing energy.)

Note: This same exercise is also a great first thing in the morning before getting out of bed in order to energize the body.


Toe Wiggling

Relaxation Exercises

Progressive Relaxation

Herbal medicine, also called botanical medicine or phytomedicine, refers to using a plant's seeds, berries, roots, leaves, bark, or flowers for medicinal purposes.

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