How To Beat Alcohol Dependency And Stay Sober





Are you tired of drinking, getting hung over, and not remembering your decisions and actions when you’re often in a state of drunkenness?

Good. That means you are finally aware that there is something off about your habit of being dependent on alcoholic beverages. From there, you can see its effect on your life, job, savings, and relationships.

This kind of realization is necessary because it can encourage you to beat alcohol dependency and stay sober forever. Continue reading if you want to know how.

Identify the habit you want to change. This step may seem obvious, but we’re often too vague about the changes we want to make. — SETH J. GILLIHAN, PHD

  1. Have Little Goals

As a first step, set realistic objectives. Take it as the key to the land of the clearheaded. It is easy to say you’ll change your ways plainly, but you might face disappointments once you claim a lot of things in the beginning and become unable to follow through with them.




  1. Let People Know About It

Tell your family, friends and drinking buddies that you’ll quit being an alcoholic from this day forward. This act will not only bring happiness to your loved ones’ hearts. It will also make them think twice before carrying intoxicating beverages to any party you’ll attend.


  1. Keep Real Friends Close

You are most vulnerable to temptation during the first few weeks of staying away from alcohol. Instead of hanging out with just anyone, choose to be around people who truly want to see you sober. They can cheer you up and ensure that any form of liquor is never in your line of sight.


  1. Plan Your Day

Some individuals with addiction to intoxicants turn out like that since they have nothing better to do with their time. To avoid that, you should schedule your activities every day, and only rest when you’re ready for bed.

Eat healthy & regularly, exercise, & get a full 8-hours of sleep. Take alone-time when you need it & monitor your energy levels & moods, to stay healthy, active, & balanced. — John F. Kelly Ph.D., ABPP

  1. Never Put Yourself In A Tricky Situation

You want to be on the wagon, yet a colleague invites you to a gathering where you’re certain all guests have free access to alcoholic drinks. What’s the best thing to do? Well, you can politely decline the offer and be honest about your desire to quit drinking for good. In case they truly care about you, they’ll understand. If they don’t, then it isn’t your problem anymore.


  1. Appreciate The Advantages Of Being Sober

Drinking alcohol for days on end makes you a stinky person because the spirits can seep through your sweat glands. Your liver, kidneys, and other organs are at high risk of failing too. But when you abstain from the addictive substance and start living healthily, your past ailments may never come back.

For sure, being sober heals relationships as well. You’ll be able to mend the rift that binge-drinking caused to your connection with your spouse, siblings, or parents now that you can think clearly.




  1. OptFor Alcohol-Free Drinks

Nonetheless, a person who instantly stops drinking is more likely to return to old habits than someone who takes slow but sure steps. Considering your hand is itching to reach for a bottle of liquor, force your mind to look for non-alcoholic wine and beer. In this manner, you may still get a taste of the actual beverage without the real deal’s harsh after effects.

Expanding the opportunities for people to get together and enjoy themselves and each other’s company is a win-win for everyone. — Reid K Hester Ph.D.

Uncovering The Perks Of Being In A Support Group





As a licensed therapist in the mental health field for years, various types of patients no longer surprise me. There are always the skeptics, who aren’t confident that another human being can pull them out of their desolation. The believers are the easiest to work with naturally since they absorb everything the health professional says and follows through. Among the most challenging folks, meanwhile, are the ones who are afraid of getting seen by their colleagues as they join a support group.

It baffled me the first few times I noticed such hesitance. Some would try it while looking very discreet; others would plainly say that they just want one-on-one therapy. But later I deduced that it’s because of the stigma that support groups are where people who lost hope seek refuge.

Being a single body, I can’t get rid of that kind of impression that a few individuals have toward these circles. What I can tell you about, however, are the perks of being in a support group that may still be unknown to you.




  1. The Sessions Aren’t Costly

Interpersonal counseling can clock in from 100 to 200 dollars per session, depending on the therapist’s location and expertise. That rate goes down notably when you obtain help as a cluster. Hence, it is advisable for folks who may or may not have mental health insurance to cover the fees.

Group therapy is an ideal way to improve interpersonal skills, which can offset stigma associated with social isolation or shame. Fellow group members provide support, feedback, and positive modeling while also challenging you. Additionally, groups also promote excellent coping skills. — Sean Grover L.C.S.W.

  1. It’s Hard To Feel Singled Out

The ideal atmosphere inside a room for support group therapy is very light. The returnees greet the newbies warmly and offer them a chair and sometimes refreshments off the bat. You won’t feel as if they’re only playing nice since they mean every word they utter. These individuals may be strangers to you, yet they are glad nonetheless that you decided to get the psychological assistance you need.


  1. You Meet Patients With Similar Problems

A counselor typically places you in a group consisting of people who have the same issues. If you’re a drug dependent, for instance, you’ll go to that circle. In case you have depression, they’ll direct you to a location where all the ones who are – or were – in a depressive state commune. The objective behind it is for you to realize that you are not the only person in the world going through this dark phase.



I acknowledge that counseling, therapy, and “treatment” can be a scary concept, let alone a reality. It’s important to remedy any archaic assumptions and to tread carefully with topics that elicit fear. —  Mandy Beth Rubin, LPC

  1. Practicing Your Freedom Of Expression Is Effortless

The most significant problem that mental disorder patients deal with is the fear that their family, friends, and acquaintances will shun them after knowing that they carry such a disease. Although we can’t guarantee 100% that it happens to each gal or pal who seeks to counsel, being in a support group may give them the confidence to finally speak up about their dilemma sans the anxiety of becoming judged by anyone.


  1. Your Fellow Members Will Motivate You

Like I said earlier, therapy groups not only have troubled individuals in them. There are also former patients who continue going to sessions even after feeling better. Their purpose is to encourage others to keep on working on improving their health mentally, emotionally, and physically. After all, they are living proof that it isn’t impossible to get out of the nightmare the others may be experiencing.


  1. You Can Be Optimistic Once More

A support group lets you share your knowledge about the problem to people too. Considering it isn’t a closed cluster, time will come that you will become a returnee as well, and the new patients will look up to you. The sensation of having your word valued by your colleagues may rebuild your confidence and fill your life with optimism.

You need to view life in a positive light. With that, BetterHelp can assist you and provide mental or emotional support. with BetterHelp, you might just get to a better place sooner than you think. With their pool of therapists and counselors who are ready to help you with just a single click. Get the help you deserve, better days will come.

Therapy is an investment of your time and financial resources. For those who have experienced good therapy, it is usually worth the investment. — Louis Hoffman, PhD

Marriage: How To Make It Work Like A Pro

Trying to make a marriage work is one of the challenging things that you may encounter in this lifetime. Take note that no matter how perfect the relationship is between you and your husband, there will always come a time when things will be a lot harder for you. Sometimes, both of you will end up feeling too much stress and pressure from work or business. When this happens, the problems may turn into marital issues or even infidelity. Aside from this, there is also a possibility that you will begin to discover that you have different personalities and principles.



When there is already a marital conflict, it may seem that getting a divorce is the right thing to do. However, you have to be smart enough to consider the reality that you can still make things work if you both want to do it. In this article, we are going to share to you the top things that you must consider if you want to make the marriage to last a lifetime. Remember that when you married your partner, you vowed to stay with him for the rest of your lives. As such, it is only smart and prudent to fight for it. These are the tips to keep in mind:

…14 percent of couples started therapy to figure out whether they could save the relationship or whether they should part ways. — Sean Grover L.C.S.W.

Talk About The Issues


One of the things that you must never neglect in a marriage is the significance of communication. As much as possible, learn how to communicate well with the other person. Do not go to sleep without discussing the problems or issues that make you angry with your spouse. Otherwise, you will only become resentful to him to the point that your hate will become bigger than your love.



The second part of the solution is what Gottman calls “nurturing your fondness and admiration”. After years of studying and treating couples, Gottman learned that in order to counteract negativity, there has to be positivity. — Amy Quinn, MA, MS, LMFT

Spend Quality Time Together


Another thing that you must start to prioritize is to make time for the marriage. Take note that no amount of money can ever buy back lost time or moments with your family. As such, it is imperative on your part to see to it that you go on date nights with your loved one. During the weekends, it is also suggested to go on family trips together. Do whatever it takes to stay close to one another.


Try Marriage Counseling


In case of bigger and more serious problems in the marriage, it is suggested to try to seek professional help. Make sure that you talk to your husband about your need to try marriage counseling. It is best to discuss this matter first before going to the office of a therapist or counselor. Keep in mind that the decision to talk to a marriage expert must be mutual. You cannot make this decision unilaterally as it can indicate a betrayal of your partner’s trust and confidence in you.

If the therapist talks about exploring issues, using the therapeutic relationship, and helping people understand themselves, they may be more likely to be life-changing therapists. — Louis Hoffman, PhD



Saving a marriage can be terrifying, especially when you are not sure if it is the right thing to do. However, it is best to give your relationship a shot first before officially calling it quits. It is the right thing to do so that you will not have any regrets in the future.

How To Offer Counseling To Teenagers Efficiently




Adolescence, in my opinion, is the trickiest phase of life. A lot of opportunities to become successful in the future open for a teenager. However, he or she also has to deal with puberty, crushes, and in some cases, bullies. On top of that, parents expect the kid to perform well at school and excel in their extracurricular activities.

In other words, teens get more stuff on their plates than they can handle most of the time. If they can’t learn how to oversee their schedule early, their stress can even lead to nervous breakdown, depression, personality disorders, or suicide.

Nonetheless, this scenario is still avoidable, especially once the teenager receives therapy. Learn how to counsel adolescents efficiently below.

Therapy isn’t easy. It can often stir up issues, at least temporarily. Most people need more than a few sessions to get to the core of the issues they’re experiencing. — Andrea M. Risi, LPC

Show Honesty

The initial advice I can offer is to give the child a substantial reason to trust you. When he or she has so much pent-up anger, it is probable that they see everyone, including their parents and siblings, as enemies. This feeling may increase in case a “shrink” tries to talk to them, but it can subside once they realize that you genuinely care about their well-being.


Encourage Positivity

In times when a teenager only has ill-meaning words for themselves, a counselor needs to move forward and teach them how to be positive. Not doing so can push the kid further down the depression lane, and you surely have an idea of how unpleasant that path can be. The change may not happen in one snap of a finger, yet you can do little by little each session until they display optimism on their own.

Therapists that emphasize finding solutions, developing skills, or addressing specific problems are likely to be more solution-focused. — Louis Hoffman, PhD

Communicate Freely

Doctor-and-patient relationships only work when the individual has a spine to correct or a gallstone to remove. It won’t fly if the person – a teenager, no less – requires counseling to resolve mental issues. Often, the health professional has to turn into a friend or a parent to put the adolescent at ease and motivate him or her to speak about their day, worries, and whatnot.



Ask Questions Strategically

Troubled teens frequently take on the daredevil attitude. They tend to feel as if they know better than adults, so it is effortless for them to ignore any inquiry from grown-ups. Despite that, there’s a chance that they won’t be able to close off too quickly once you try different forms of questioning.

You can start with queries that are answerable by “yes” or “no.” In case that doesn’t elicit a response from the teenager, ask them about their daily life or the things they like. Your last option is the Socratic approach, which allows the individual to share their opinions or perceptions regarding a particular incident.

It is vital a children are able to bring their whole selves, brain and body both, into the therapy room, a setting of safety and acceptance. — Melinda S. Malher-Moran, MA, LMHC, BC-DMT

Help Them See Through Their Actions

A clear distinction between a counselor and a parent is that the latter reprimands and regularly tells the kid what he or she should do. The former, on the other hand, can guide the teen on how to dissect their activities by prompting him or her to remember why they did it, what ran in their head while doing it, and how they felt afterward. The therapist may even go further and make the teenager think of the way others think about their actions so that the child realizes the good and bad aspects of it.




Offer Assurance

On occasion, adolescents find it challenging to cooperate during therapy because they assume they’ll say something wrong and get in more prominent trouble for it. At this point, a counselor should continually assure them that it is OK to voice out their thoughts and that they are in a room where judgments have no place. It may help the teen divulge their deepest secrets and repressed feelings sooner than later.

4 Lessons From A Divorced Woman

Getting out of a marriage can be the most heartbreaking event that can happen in your life. You will start to feel that the world has completely turned its back on you once you receive the divorce papers from your husband. There is a high possibility that your world will start to crumble down into little pieces. You may also tend to become indifferent to others or start to care less about yourself. All these things are only reasonable for someone who is suffering from a broken heart.




Regardless of what is happening in your marriage life at the moment, one thing that you must never forget is to value your happiness. Remember that you do not deserve all the pain and suffering in this world. What is important at this moment is to start to gather yourself once again. Take note that if you allow the divorce to bring you down, your life may start to fall to the point that you can no longer redeem it. Here are the things that you must remember to bounce back from a divorce:

Regret is common when you’re going through divorce or separation. You might even question whether you would make the same choices knowing what you know now. — Andra Brosh, PhD

Forgive Yourself


As much as possible, learn how to forgive yourself. Accept the reality that the marriage failed because you also have some mistakes. Whether you like it or not, the fact is that a marriage crumbles down for many reasons. It always takes two to tango. You cannot keep on blaming the other person for marital problems. Start to recognize your mistakes and forgive yourself for all these.



Leaving a marriage requires redefining of self. This may feel exhilarating, empowering, and full of potential. — Mary Murphy, EdD, LICSW

Travel Solo


Another thing that you must consider is to travel alone. It is time to enjoy your solitude in a new place. Go to a city or country that you have always wanted to travel since the beginning of time. Take that trip as an opportunity to rediscover yourself and find a new passion. Make sure to be brave enough to do it alone so that you can learn how to enjoy your own company.


Avoid Rushing The Process


The process of healing, moving on, and letting go is going to take a lot of time. Make sure that you avoid rushing the process because it will only make things harder on your part. The smart thing to do is to give yourself a chance to grieve. Feel all the pain from the separation, and once you have cried all your tears, be sure to be ready to move on.

Holding a grudge is not the best way to make sure you are not hurt by someone again. Being clear about what you are and are not willing to do going forward is a stronger stance. —  Shendl Tuchman, PsyD



Have Fun


Since you are already single, it is now your turn to have fun with your friends and to see the endless opportunities available for you. Once you have accepted the end of the marriage, the next step that you can do is to make yourself available again in the dating scene. Find time to bond with your friends or go on dates with new men. Nonetheless, it is essential to note that you must only do all these things if you believe that you are ready for it.


What are you waiting for? Follow the tips mentioned above for a worry-free single life after a divorce.


7 Times A Family Can Benefit From Therapy




Is there an incident or a crisis within the family that continues to affect almost every life decision that you and other relatives make up to this day? It can be because of anything, like a gambling problem, extramarital affair, decease, or abuse inflicted to or by a loved one. If it persists, then you should consider going to therapy as a group.

Often, meeting with a therapist can help clarify what is the best fit. — Louis Hoffman, PhD

Don’t think that since it only happened to a single member of the family, he or she should get help, not the rest of you. Having a close relationship with that person, however, increases the chance of either absorbing their emotions or develop the same issues. The stakes may heighten, of course, when you live with them.

Check out the benefits of receiving family therapy below.


All parents know that the most important environmental influences on children in the early years arise from the family. Many therapists (including folks like me who practice “family therapy”) would argue that these factors should be at the center of all treatment across the lifespan. — Dillon Browne Ph.D.

  1. It Allows TheMembers To Solve Problems Before They Worsen

Counseling has parts wherein people can learn an effective method of identifying issues within the unit. It may be a difficult task, especially if your family lacks open communication and it’s already too late before you know what’s happening. A therapist can assist in mending those lines and offer you tips to avoid any situation from destroying your relationship.


  1. Relatives Know How To Help The Troubled One Deal With Sensitive Subjects

Depression, emotional abuse, and bullying are some of the tricky scenarios that an individual of any age can experience. Rather than seeking comfort from friends, the victim should be able to turn to their loved ones for help. Once the family goes to therapy with him or her, though, they can handle the problem better.


  1. It Brings Balance Back At Home

In case a child is ill, the parents tend to mostly concentrate on showering them with love and support, while the healthy kids are expected to understand and just fend for themselves. The thing is, the guardians need to take care of all their dependents equally so that none of them goes astray. That’s what counseling can help parents realize.


  1. The Treatment Improves Kin’s Behaviors Toward Each Other

Heated arguments often happen when a family member feels slighted by the other’s comments and vice versa. What a counselor can do is give everyone an equal opportunity to work on each person’s attitude to see the characteristics they can continue or stop. This way, all of you will become more thoughtful about one another’s feelings.


  1. It Helps Parents Understand Their Children

Perhaps because of generation gap or narrow-mindedness, some elders clash with their adolescent sons and daughters. Too much of that can make the teens feel rebellious, thus enabling them to try drugs, alcohol, or sex at an early age. Through counseling, however, the therapist can translate their feelings and ideally dissolve their differences.


  1. Family Therapy May Prevent Depression And Obesity

A sad truth we shouldn’t hide is that there are individuals who become depressed or develop a binge-eating disorder because someone they can’t live up to their loved ones’ expectations. Counseling, luckily, lets the patient and family see the importance of supporting and accepting each other unconditionally.




  1. It Strengthens The Relationship Of The Family

The end goal of family therapy is to heighten the possibility of relatives solving difficulties together instead of not telling others about it. The sessions may also rebuild broken connections and help families become harmonious around one another all the time.

Like inconsistent physical exercise, irregular therapy sessions probably won’t get you the emotional results you’re seeking. But when you make a commitment to yourself to work through the tough stuff, you’re starting yourself off on the right foot. — Andrea M. Risi, LPC

Tips For First Time Mothers

Being a mother is not an easy thing to do, especially if you are going to do it for the first time. There are many kinds of worries that will enter your mind. Of course, you will feel afraid or paranoid since you have no idea how to care for your unborn child. At the same time, it can also add some strain in your marriage once you start to show the negative symptoms of pregnancy. Things may even get worse in case you will suffer from post-partum depression. All these issues may be scary, but you have to keep calm because you can get everything under control.




In this article, we are going to provide you with some tips and tricks on how you can be the best first-time mother ever. Before anything else, it is imperative on your part to enjoy the journey to motherhood. Stop feeling the pressure from the people around you. Instead, focus on yourself and the well-being of your child. Give your attention to your family and everything will start to fall into its right place.

Moms who choose to stay home with their babies are often disparaged as “just staying home,” and moms who go back to work are often disparaged for not caring enough about their babies. —  Sarah Noel, MS, LMHC

Be Informed


The first and crucial step that you must do is to keep yourself informed about raising a child. As much as possible, educate yourself about the feeding time and sleeping schedule for babies. Fortunately, there are already several classes available in different cities that can teach you how to do it the right way. It is best to enroll in these classes before you give birth so that you can already get an idea on what to do once your child is born.



While we need the mom friends who can carp, complain, and commiserate—in short, can keep it real—we also need the ones who drag us back to the light. —  Vicki Botnick, MA, MS, MFTI

Ask For Support


If there is one thing that you must never forget to do, it is to ask for assistance or support from the people around you. It is time to convince yourself that there are several individuals out there who are willing to help and to assist you in your concerns. For example, if you need time to sleep, do not hesitate to ask your husband to watch over your child for the moment. If you also need to go on a date night with your spouse, feel free to ask a family member to look for your child while you do it.


Prepare Mentally


One of the best gifts that you can give to yourself after pregnancy is to remain cheerful and happy. As already mentioned above, do not let yourself fall victim to the expectations and pressure from other people. Stop comparing yourself to other parents or mothers. The ideal thing to do is to believe that you can do everything, as long as you are prepared for it. Train yourself to withstand the different challenges that will come your way. Find time to remain positive, despite all the struggles of being a mother. What is essential at this point is to enjoy every moment with your child. Consider each moment an opportunity to show everyone how amazing you are as a mom.

Mindfulness can be defined as deliberately paying attention to the present moment with kindness. — Shonda Moralis MSW, LCSW



You can do this!