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Choosing Sobriety After Childhood Exposure to Substance Abuse

Choosing Sobriety After Childhood Exposure to Substance Abuse

With an estimated 27 million people over the age of 12 admitting to illicit drug use in 2014, believing your child is somehow immune to exposure to drugs or alcohol is simply no longer realistic in today’s society. While we would like to believe parents, teachers, and other authority figures in a child’s life are focused on protecting their charges from the harmful parts of life, sometimes this simply isn’t true. Sometimes children become intimately aware of drugs and alcohol within their own homes or the homes of their family members and friends.

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    For me, it was through my extended family – my ‘grandmother’, a cousin, aunts, and uncles. My mother was adamantly against drinking and drug use; for good reason, as her childhood was hellish as a direct side effect of her mother’s addictions and compounded mental illness. I have always been an observant person, so even with her attempts to guard me I noticed things.

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    I can recall the exact way the room smelled the first time I walked in on my cousin smoking marijuana. I can remember thinking it was strange that my aunt had so many needles, and the startling reality of just how thin and emaciated she grew toward the end of her life. I remember watching from my window as another cousin was arrested in front of his mother’s house for selling the small baggies of cocaine he always had on hand for his “friends.” I also remember walking pass drug dealers on my corner waiting for customers on my way to school.

    The 90s was a rough time in my old neighborhood. Admittedly, it is still on the rougher side of things.

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      Some say when children are exposed to drugs and alcohol at a young age they are more likely to indulge in illicit substances later in life. The statistics certainly seem to prove that, but it doesn’t have to be that way. Choosing sobriety after childhood exposure to substance abuse is entirely possible if you learn the lessons such exposure can teach you.

      Most addiction specialists believe that a genetic predisposition increases one’s risk of developing substance abuse disorders during their lifetime. It explains why some people do not develop addictions to drugs or alcohol while others are hooked after only one time using these substances. Having familial ties to addiction increases a child’s likelihood of forming addictive tendencies through exposure and “normalization” of drug and alcohol abuse. However, when a child recognizes the damage caused by substance abuse they can lead a life of sobriety.

      Just as I recall the details of my own second-hand experiences with addiction, remembering the consequences one witnesses in association with drugs or alcohol helps cement negative ties to illicit substances, discouraging experimentation.

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      Beyond the benefits in one’s own life, growing up to lead a sober lifestyle can inspire the next generation of children in similar situations to follow your lead. By advocating for sobriety and reaching out to at-risk children, you can be an integral part of ending addiction through prevention. Additionally, by speaking up, you can help other adult children of substance abusers struggling with their own versions of recovery.

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        When going through difficult times, people seek a reason to hope. You could be that reason. By showing that it is possible to experience a childhood of exposure to illicit substances and other childhood traumas, you can be what they aspire to be. One’s childhood does not have to be the blueprint for the remainder of one’s life.

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        Choosing sobriety after childhood exposure to substance abuse can open up a myriad of opportunities throughout life. When one is controlled by addiction, feeding cravings and avoiding withdrawal symptoms becomes an all-consuming obsession which leaves little room for other pursuits such as furthering education or career goals. By abstaining from drugs and alcohol, you are giving yourself the best foundation possible for pursuing your dreams. Let your success inspire others; let your story inspire the next generation.

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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