Author: Carmen Pineiro,LMHC

I am experienced in counseling individual's suffering from depression, anxiety, substance use, as well as those having relationship issues, and low self -esteem. My particular area of interest is with the LGBT community and those diagnosed with HIV.
In the therapy room, my first goal is to listen carefully to the individual sitting in front of me creating a supportive and comfortable environment to freely express themselves. Together, we will set goals for therapy and plan what will be accomplished in our sessions.  Your feedback is encouraged as this is the best tool to know if your goals are being met and progress is being made.

Finding Joy Again: How Therapy Helps You Rebuild Life After Addiction

Recovery from addiction isn’t just about stopping the use of drugs or alcohol. It’s about rebuilding your life, rediscovering joy, and learning how to live in a way that feels fulfilling and true to who you are.

As a licensed mental health counselor (LMHC), I support clients every day who are in different stages of recovery. Many come to therapy wondering what’s next. They’ve gotten sober—but they feel lost.

If you’ve ever thought:

  • “I don’t know who I am without using.”
  • “Nothing feels fun anymore.”
  • “How do I build a happy life in sobriety?”

… you’re not alone. And this post is for you.

🎯 Why Finding Joy Is Key to Long-Term Recovery

Staying sober isn’t just about avoiding relapse—it’s about building a life you don’t want to escape from. That means reconnecting with purpose, passion, and things that bring you joy.

In therapy for addiction recovery, we work together to:

  • Explore who you are without substances
  • Identify what truly brings you happiness
  • Set realistic goals for your mental health and recovery
  • Learn how to manage emotions without turning to drugs or alcohol

📈 Research shows that people in recovery who feel fulfilled and connected are less likely to relapse. According to the National Institute on Drug Abuse (NIDA), finding meaning and purpose in recovery is one of the strongest predictors of long-term sobriety.

🧠 How Therapy Supports You in Rediscovering Joy

As an LMHC specializing in substance use and mental health, I see firsthand how therapy can help clients rebuild their lives in recovery.

Here are a few ways therapy works:

1. Helping You Explore Your Passions and Interests

Many people in recovery say:
“I don’t even know what I like anymore.”

That’s okay. Substance use often consumes your time, energy, and identity. In therapy, we gently begin to explore:

  • What brought you joy before using?
  • What hobbies, interests, or dreams were pushed aside?
  • What are you curious about now?

By reconnecting with your natural sources of joy, you begin to find excitement in life again—without needing substances to feel good.

2. Setting Meaningful Goals in Recovery

Setting goals gives structure and purpose to your recovery journey. Therapy helps you:

  • Create short-term and long-term goals that align with your values
  • Celebrate small wins and build momentum
  • Reframe setbacks as learning opportunities

Goals might include:

  • Rebuilding relationships
  • Exploring a new hobby
  • Going back to school or finding meaningful work
  • Attending a sober event or support group

3. Creating a Fulfilling Life Without Substances

This is where deeper therapy work comes in. We talk about:

  • Your core values (freedom, honesty, creativity, etc.)
  • The kind of relationships you want
  • What it means to feel proud of your life again

In therapy, we build not just coping skills—but a roadmap for a life that feels fulfilling, empowered, and aligned with who you truly are.

💬 A Real-Life Story: Reclaiming Joy in Sobriety

Meet Carlos (name changed), a 38-year-old client who came to therapy six months into his sobriety journey. He was no longer drinking—but life felt empty.

In therapy, we explored his past. As a teen, he had loved photography. He stopped when he began using. So, we made a small goal: borrow a camera and take photos on the weekends.

Carlos started sharing his photos in recovery meetings. Eventually, he entered a local art show. For the first time in years, he felt proud of something that was his.

👉 “I didn’t realize how much joy I could feel sober,” he told me.

🛠️ Simple Tools to Reconnect With Joy in Recovery

Here are a few practical ways therapy helps you reconnect with yourself:

📓 Joy Journal

Write down one thing each day that made you smile, laugh, or feel connected. It can be small—like a good song or a peaceful walk.

🧘‍♂️ Mindfulness or Movement

Gentle practices like yoga, walking, or meditation help you reconnect with your body and feelings—without numbing.

🗣️ Talk It Out

Therapy gives you a space to explore joy and fear at the same time. You’re allowed to say: “This is hard—and I still want more from life.”

🧡 You Deserve Joy—Not Just Sobriety

Therapy isn’t just for healing pain—it’s also for cultivating joy, love, creativity, and confidence.

You deserve to laugh again. To dream. To feel proud of who you’re becoming.

If you’ve been sober for a while but still feel stuck, or you’re newly in recovery and unsure what comes next—therapy can help.

Because recovery isn’t about going back to who you were.
It’s about becoming who you’re meant to be.

💬 Let’s Talk: What Brings You Joy?

If you’re in recovery, what’s something small that brings you joy?
🎨 A hobby? 🧑‍🍳 A recipe? 📚 A book? 🎶 A song?

👇 Share in the comments below and inspire someone else who’s rebuilding, just like you.

And if you’re looking for a therapist who understands addiction and healing, reach out. You don’t have to do this alone.

Therapeutic Reflections on the AA Big Book: Step One and the Brain Science Behind Powerlessness

If you’ve ever struggled with addiction—or loved someone who has—you’ve probably heard (or said) the words:

“Why can’t I just stop?”
“Why isn’t willpower enough?”
“I know drinking/drugs are destroying my life… so why do I keep doing it?”

These questions break people emotionally before the substance ever does. They create shame, isolation, and a belief that you’re “weak,” “broken,” or “not trying hard enough.”

Step One of the AA Big Book offers a powerful, liberating reframe:
addiction is not a moral failure—it’s a loss of control rooted in the brain, body, and nervous system.

Today’s blog breaks down Step One—“We admitted we were powerless over alcohol—that our lives had become unmanageable”—and looks at it from both the lens of the AA tradition and modern brain science.

✅ 1. What Step One Actually Means (And What It Doesn’t)

Many people misunderstand Step One. They think “powerless” means:

  • “I’m helpless,”
  • “I’m weak,”
  • “I have no control over my life,”
  • “I can’t make choices.”

But Step One is not about helplessness—it’s about honesty.

It’s acknowledging a painful truth:

✅ Once the substance is in the body, the ability to control use is gone.

Powerlessness doesn’t mean you can’t make decisions.
It means you can’t reliably control what happens after the first drink or hit.

This is the turning point where healing starts.

✅ 2. The Brain Science Behind “Powerlessness”

AA language was created before neuroscience existed, but the Big Book’s description still lines up with what research shows today.

When someone has a substance use disorder, the brain changes in three key areas:

✅ 1. The Reward System (Dopamine)

Substances overstimulate the pleasure pathways by up to 10 times more dopamine than natural rewards like food, connection, or accomplishment.

Over time, the brain becomes rewired to prioritize the substance above all else—even your goals, relationships, and safety.

This is not a conscious choice. It’s conditioning at the neurological level.

✅ 2. The Prefrontal Cortex (“The Stop Button”)

This is the part of the brain responsible for:
✅ decision-making
✅ impulse control
✅ planning
✅ resisting urges

Substances weaken this region. This is why people often say things like:

  • “I swore I wouldn’t drink today…”
  • “I don’t even know how I ended up using.”
  • “I meant it when I said I’d stop.”

Their intention was real, but their impaired prefrontal cortex could not follow through.

✅ 3. The Stress System (Fight-or-Flight Mode)

When someone tries to quit, the stress and anxiety systems become overactive.
This leads to:

  • irritability
  • restlessness
  • emotional flooding
  • cravings
  • feeling like “I can’t handle life sober”

The substance temporarily soothes this discomfort—so the cycle continues.

This is why Step One is so liberating.
You’re not “crazy.” You’re not “weak.” Your brain is responding exactly as it’s been conditioned.

✅ 3. Why Willpower Alone Fails (And Why That’s Okay)

Many clients tell me:

“I should be able to control myself.”
“Other people can drink normally.”
“This is my fault.”

Here’s the truth:
Willpower can’t compete with a brain wired for addiction.

Imagine trying to relax with a fire alarm blaring in your ear.
That’s the internal experience of craving.

Step One is an act of self-compassion:
“My brain is not the enemy. It’s doing what it was conditioned to do.”

You can’t out-discipline a neurological pathway.
But you can retrain your brain with recovery tools.

✅ 4. Two Client Examples

Maria: “The Social Drinker Who Isn’t So Social Anymore”

Maria promised herself she’d only have one drink at a birthday dinner.
But once she started, the old pattern kicked in:

  • one turned into six
  • she missed work the next day
  • she felt ashamed and confused

She told me, “I meant it when I said I’d only have one. Why can’t I control myself?”

Step One helped her see the truth:
Her brain doesn’t respond to alcohol like other people’s brains do.

Jason: “The Functional Professional”

Jason held a high-pressure job and believed he could “power through anything.” His drinking escalated during stress. He could stop for a bit, but never stay stopped.

He saw powerlessness as weakness—until we reframed it.
We explored how his brain was conditioned to associate relief with alcohol.

Accepting Step One helped him release guilt and start real healing.

✅ 5. Therapy + Step One: A Powerful Combination for Recovery

Step One identifies the problem.
Therapy helps build the solution.

✅ CBT (Cognitive Behavioral Therapy)

Helps clients challenge distorted beliefs such as:

  • “I should be able to control this.”
  • “Relapse means I’m a failure.”

✅ Grounding & Mindfulness

Teaches emotional regulation so clients don’t turn to substances for relief.

✅ Relapse Prevention Planning

Identifies triggers, patterns, and early warning signs.

✅ Motivational Interviewing

Supports clients who feel uncertain about change.

✅ Trauma-Informed Counseling

Addresses the emotional wounds that often fuel addiction in the first place.

✅ 6. Step One as a Form of Freedom

Powerlessness sounds scary at first. But in recovery, it becomes liberating.

It means:

  • You’re not the problem.
  • You don’t have to fight this alone.
  • You can let go of impossible expectations.
  • You can stop blaming yourself.
  • There is a proven path forward.

Many clients tell me that Step One was the first time they felt relief instead of shame.

✅ 7. Reflection Questions for You

If you’re reading this and exploring recovery, consider:

  • When have I tried to control my use and been unable to?
  • How do my thoughts change when I drink or use?
  • What patterns feel “automatic” and outside my control?
  • What would it feel like to admit I need help—not because I’m weak, but because my brain has been altered?
  • What support could I reach for today?

You don’t have to know the answers yet.
Curiosity is enough.

✅ 8. Final Thoughts: You’re Not Broken—Your Brain Is Overwhelmed

Step One isn’t about defeat. It’s about clarity.

Understanding the science behind addiction helps remove shame.
Understanding the spiritual and emotional layers helps rebuild hope.

If you remember one thing from this blog, let it be this:

You are not powerless as a person.
You are powerless over the chemical once it’s in your body.
And recognizing that truth is how recovery begins.

✅ If this topic helped you…

✔️ Leave a comment
✔️ Share with someone in recovery

Therapeutic Reflections on the AA Big Book: Understanding The Doctor’s Opinion

When people first open the AA Big Book (4th Edition), many skip over The Doctor’s Opinion, not realizing that this short section contains one of the most important foundations for understanding addiction. As a mental health counselor who specializes in substance use, I’ve seen how powerful this section becomes when we explain it in modern language.

If you’re in recovery, supporting a loved one, or simply curious about why addiction is so complex, this blog breaks down the key ideas in simple, compassionate, and science-informed language.

This post is part of an ongoing series where I read the AA Big Book and share insights from both the book and the counseling world.

✅ What The Doctor’s Opinion Actually Says

The Doctor’s Opinion was written by Dr. William Silkworth, one of the early physicians who treated people with alcohol addiction. His central message is this:

👉 People with addiction react differently to alcohol than people without addiction.
When they take the first drink, something triggers — what he called a “phenomenon of craving.”

This idea was groundbreaking for its time. Instead of blaming addiction on “weakness,” Silkworth saw it as a medical condition involving two parts:

✅ 1. A Physical Allergy (the body reacts differently)

When someone with alcohol addiction drinks, they don’t experience a normal response.
They experience:

  • Craving
  • Loss of control
  • Compulsion to continue

Today, neuroscience confirms this. Alcohol impacts the reward system, dopamine pathways, and the prefrontal cortex — the part of the brain responsible for decision-making.

✅ 2. A Mental Obsession (the mind keeps bringing them back)

Even when someone desperately doesn’t want to drink, their mind pushes them toward it.
This mental obsession is:

  • intrusive
  • persistent
  • irrational
  • overwhelming

The AA Big Book describes it as a loop that feels impossible to break alone.

Silkworth wrote:
“…the patient is completely unable to bring into consciousness with sufficient force the memory of the suffering and humiliation of even a week or a month ago.”

Modern psychology calls this “state-dependent memory” — when cravings rise, logic and consequences feel distant or invisible.

✅ How This Relates to Clients Today

In therapy, I hear versions of Dr. Silkworth’s description all the time:

  • “Once I start, I don’t stop.”
  • “I don’t know why I picked up — I told myself I wouldn’t.”
  • “I forgot how bad it was.”
  • “It’s like a switch flips.”

These statements are not character flaws — they’re symptoms of a real condition that affects both the body and the brain.

This is why guilt and shame are so heavy in addiction.
People blame themselves for something the brain literally hijacks.

Understanding this helps clients release the belief that they are “broken,” “weak,” or “hopeless.”

✅ Why Willpower Alone Doesn’t Work (And Was Never Meant To)

One of the biggest myths in recovery is the idea that people simply need stronger willpower.
But The Doctor’s Opinion makes it clear:

👉 Addiction lives in the parts of the brain that willpower can’t access during cravings.

When cravings are activated:

  • impulse control decreases
  • emotional reasoning takes over
  • the brain prioritizes relief over logic

This is why strategies like “just say no” or “try harder” don’t work for someone with addiction.

It’s also why AA’s structure emphasizes community, support, and spiritual or mental grounding.

And it’s why therapy focuses on:

  • coping skills
  • grounding practices
  • cognitive restructuring
  • relapse prevention
  • emotional regulation
  • accountability

Recovery requires tools, not force.

✅ A Client Example

To protect privacy, this example is a blend of several clients.

“James” came to treatment saying, “I don’t understand myself. I’m educated, I have a job, I have kids. Why can’t I stop?”

He could go a week or two without drinking, but every relapse looked the same:

  1. Stress at work
  2. Feeling overwhelmed
  3. “Maybe one drink won’t hurt”
  4. A two-day binge

He blamed himself every time.
But after reading The Doctor’s Opinion, something clicked:

“It’s not that I’m weak. My brain reacts differently.”

This reframe allowed him to step out of shame and into action — something I see again and again.

When clients understand the nature of addiction, recovery becomes less about beating themselves up and more about working with their brain instead of against it.

✅ What Modern Science Adds

Even though AA was written decades ago, much of The Doctor’s Opinion aligns with what we now know about addiction, including:

✅ Dopamine hijacking

Alcohol floods the brain with dopamine, reinforcing the behavior.

✅ Conditioned responses

Certain environments trigger cravings automatically.

✅ Impaired prefrontal cortex

Decision-making is compromised during cravings, especially in early recovery.

✅ Stress response sensitivity

People with addiction often have overactive stress systems, making substances feel like relief.

The Big Book’s early insights are now supported by MRI studies, neurobiology, and trauma research.

✅ Practical Tools: What You Can Do With This Information

✅ 1. Practice “The Pause”

Before drinking, using, or acting on impulse:
Stop → Breathe → Name the feeling → Choose intentionally.

Even 10 seconds can interrupt the craving spiral.

✅ 2. Build a Trigger List

Know your top 5 triggers.
Common ones include:

  • loneliness
  • stress
  • conflict
  • boredom
  • celebrations
  • certain people

Awareness = prevention.

✅ 3. Create a Support Plan

Recovery is not meant to be done alone.
Include:

  • a meeting
  • a sponsor or mentor
  • one sober friend
  • a therapist
  • one daily routine

✅ 4. Use “Replacement Rituals”

Alcohol becomes a ritual — so create new ones:

  • tea instead of wine
  • walk instead of drink
  • breathwork before bed
  • journaling to release stress

Small rituals create big change.

✅ Final Thoughts

If you’ve ever wondered why you drink when you don’t want to, or why stopping feels impossible after the first drink, The Doctor’s Opinion offers compassion and clarity.

Addiction is not a moral failure — it’s a condition that needs support, structure, and healing.

In this blog series, I will continue reading the AA Big Book (4th Edition) and breaking down each section with tools, insights, and real-life applications. My hope is that this makes the journey feel less overwhelming and more empowering.

✅ If this topic helped you…

✔️ Leave a comment
✔️ Share with someone in recovery

Gratitude, Triggers & Staying Sober: A Guide to Thanksgiving in Recovery 🦃

For many, Thanksgiving is about food, family, and gratitude. But if you’re in recovery from substance use—or navigating trauma and mental health—it can feel a lot more complicated.

Maybe family gatherings bring up old wounds. Maybe you’re surrounded by people drinking. Maybe you’re just not feeling grateful right now, and that’s okay too.

This blog is for you if:

  • You’re working on staying sober this holiday season
  • You feel overwhelmed by family, expectations, or loneliness
  • You want real, simple ways to cope and stay grounded
  • You need to hear that it’s okay not to feel okay

Let’s talk about how to make it through Thanksgiving with your peace—and your sobriety—intact.

🍂 Why Thanksgiving Can Be Triggering in Recovery

While the world posts “thankful” quotes and pumpkin pie pictures, here’s what we know really happens for some:

  • Family dynamics can be toxic or emotionally overwhelming
  • Substance use is often normalized at holiday events
  • Old roles (like the “black sheep,” “peacemaker,” or “fixer”) resurface
  • Grief or loneliness is triggered by those who are no longer here

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), stress during the holidays increases relapse risk. Up to 66% of people in early recovery report cravings intensify around holidays due to social and emotional stress.

That means if you’re feeling it—you’re not alone, and there’s nothing wrong with you.

🧠 Coping with Triggers: What You Can Actually Do

Here are realistic strategies to help you stay grounded:

1. Have a Recovery Plan

Before Thanksgiving Day:

  • Make a list of who/what might trigger you
  • Decide where you’ll go, how long you’ll stay, and how to leave
  • Let a support person know where you’ll be
  • Bring your own car if you can—or pre-schedule a rideshare

🛑 Know that you are allowed to say no. You do not have to attend every dinner you’re invited to. Your recovery comes first.

2. Use the “3 Breath” Rule

Before reacting or reaching for a drink, try this:

  1. Inhale deeply through your nose
  2. Hold for 3 seconds
  3. Exhale slowly
    Repeat 3 times. This slows your nervous system and gives you space to choose your response.

3. Create a Sober Space

If you’re going to a gathering:

  • Bring your own non-alcoholic drinks
  • Find a “sober buddy” at the event—or on text
  • Step outside or take a walk if it gets too loud or tense

4. Use Gratitude as a Coping Tool (Not a Guilt Trip)

Gratitude doesn’t mean pretending everything is fine. It means finding even one thing that grounds you.

Try:

  • “I’m grateful I’m choosing myself today.”
  • “I’m grateful for the strength to change.”
  • “I’m grateful for this moment to pause.”

Even on tough days, there’s power in the smallest wins.

❤️ Client Story: Jamila’s First Sober Thanksgiving

Jamila, a single mom in early recovery, had always used wine to “get through” holidays with her loud, opinionated family. Last year, she decided to try something different.

She told her sister ahead of time that she wasn’t drinking this year. She brought her own sparkling cider and stepped out for a walk when things got heated at dinner.

She left early, proud and clear-headed. “For the first time,” she said, “I didn’t have to wake up the next day filled with shame. I felt in control.”

🛠️ More Tools to Stay Sober During the Holidays

Here are some additional simple, client-tested tools that can help:

📝 1. “Just for Today” Journal

Write one small goal in the morning like:

  • “Just for today, I will be kind to myself.”
  • “Just for today, I will stay sober.”
    This helps keep your focus simple and grounded.

📱 2. Download a Support App

Apps like I Am Sober, SoberTool, and Insight Timer offer daily affirmations, craving check-ins, and meditations to stay grounded on-the-go.

☎️ 3. Create a “Call List”

Pick 2–3 people who support your recovery. Text them beforehand and ask if they’ll be available if you need to check in. Connection is one of the best relapse prevention tools.

🌧️ What If I Relapse?

First—be kind to yourself. Relapse is not failure; it’s information.

Ask yourself:

  • What triggered it?
  • What helped before I used?
  • Who can I talk to now to get back on track?

Recovery is a path, not a straight line. You can start again—today.

🙌 Choose Presence Over Perfection

Whether you’re surrounded by family or spending the day on your own, remember:
✅ You don’t need to impress anyone
✅ You don’t need to be grateful for things that hurt you
✅ You don’t need to be perfect to keep growing

Choosing to stay sober—even for one more day—is a big deal. That’s something to be proud of.

🧡 Let’s Talk: How Do You Stay Grounded During the Holidays?

We want to hear your voice.
👇 Drop a comment below:

  • What’s your biggest challenge during Thanksgiving?
  • What helps you stay sober and sane when emotions run high?

Your story might help someone else find hope this holiday season.

How Therapy Really Works: What to Expect, How It Helps, and Why You Deserve It

Let’s talk about therapy again—because if the last post helped you see that therapy isn’t just for people in crisis, this one will help you take the next step: understanding how it actually works and how it can transform your life, even when things don’t feel “bad enough.”

Whether you’re dealing with anxiety, grief, relationship stress, or substance use, therapy isn’t about fixing what’s broken. It’s about understanding your story, your patterns, and your power to create change.

Therapy Is a Relationship, Not a Fix

At its core, therapy is a relationship between you and your therapist—a space where you’re safe to say things you’ve never said out loud, ask questions you’re afraid to ask, and hear yourself think without being judged.

You’re not being lectured or given advice. You’re being heard, guided, and sometimes challenged gently to grow.

✅ Think of your therapist like a hiking guide—not climbing the mountain for you, but walking beside you, helping you read the map and avoid the cliffs.

What Actually Happens in a Session?

Each therapist has a style, but here’s what a typical session might include:

  • Check-in: How have you been feeling since the last session? Any wins or hard moments?
  • Processing: You’ll explore thoughts, emotions, or memories in a safe space. This may involve talking through a tough conversation or sitting with a difficult feeling.
  • Insight-building: Your therapist may help you notice patterns in your thoughts or behaviors that you didn’t realize were there.
  • Skill-building: You might learn tools to manage anxiety, improve communication, or handle cravings.
  • Action steps: You’ll often leave with something to reflect on or try during the week.

🧠 Therapy isn’t just venting—it’s intentional, guided, and builds momentum over time.

Let’s Talk About CBT (Cognitive Behavioral Therapy)

One of the most commonly used approaches is CBT (Cognitive Behavioral Therapy)—and no, it’s not just a buzzword.

CBT helps you identify how your thoughts, feelings, and behaviors are connected.

Here’s a super simple example:

  • Thought: “I always mess up, so why bother trying?”
  • Feeling: Hopeless, anxious
  • Behavior: You avoid applying for a job or talking to someone new

CBT helps you challenge the thought and replace it with something more helpful:

  • New thought: “I’ve made mistakes, but I’ve also learned a lot. I can try again.”
  • Feeling: Hopeful, more confident
  • Behavior: You take a step forward

💡 CBT gives you tools to rewire your brain, and research shows it’s incredibly effective for anxiety, depression, trauma, and substance use disorders.

What If I Don’t Know Where to Start?

You don’t need to have it all figured out.

Some clients walk into therapy saying, “I don’t know what I need, but I know I need something.” That’s a perfectly fine place to start. In fact, it’s common.

Your therapist might begin by asking:

  • What brought you here today?
  • What’s one area of life you wish felt better?
  • What do you want to understand about yourself?

You’ll set goals together, and those goals can evolve as you grow.

Therapy and Substance Use: Getting to the Root

If you’re in recovery or struggling with substance use, therapy helps you explore the why behind the cravings or behavior.

Instead of focusing just on stopping the behavior, therapy asks:

  • What are you trying to cope with?
  • What does the substance do for you?
  • What are healthier ways to meet those needs?

You may not stop overnight—but therapy offers compassionate accountability. It’s about helping you build a life you don’t want to escape from.

An Example from the Couch

Let’s say Daniel, a 34-year-old father of two, started therapy because he “just felt off.” He said he was tired all the time, didn’t have patience for his kids, and had started drinking more at night to unwind.

In therapy, Daniel realized he had been holding in grief from losing his dad two years ago. He also noticed that when he felt inadequate as a parent, he reached for alcohol.

Through CBT, Daniel learned to recognize his self-critical thoughts and replace them with more compassionate ones. He also started journaling, attending a support group, and setting boundaries around his drinking. Over time, his relationship with his kids improved—and so did his self-respect.

“Therapy didn’t change everything overnight,” he said, “but it gave me my power back.”

What If I’ve Had a Bad Experience in Therapy?

That’s valid. Not every therapist is the right fit, and not every approach works for every person.

But one bad experience doesn’t mean therapy can’t work for you. It might just mean:

  • You need a therapist with a different style
  • You weren’t ready at the time
  • The goals weren’t clearly defined

🌱 Therapy is a process, and finding the right therapist can make all the difference. (Think of it like dating—you may need to try a few before finding “your person.”)

Therapy Is a Tool, Not a Label

Therapy doesn’t mean you’re broken. It means you’re brave enough to want more—for yourself, your relationships, and your future.

📊 According to the American Psychological Association:

  • 75% of people who enter therapy show some benefit
  • People who engage consistently experience greater emotional resilience and improved relationships

So if you’re wondering if therapy is worth it—the data, and millions of stories, say yes.

Ready to Take the First Step?

You don’t need a diagnosis. You don’t need to be in crisis. You don’t need to have the right words.

You just need a willingness to show up for yourself.

Therapy is your time, your story, and your journey. And you don’t have to do it alone.

💬 Tell Me: What’s Stopped You from Trying Therapy in the Past?

Leave a comment below and let’s normalize the conversation together.

🧠💛 You’re not broken. You’re growing. And therapy can help.

🎃 Sober, Spooky, and Strong: How to Enjoy Halloween Without Using

Halloween in Miami is no joke—between wild parties, costume contests, and endless events, it can be a tempting time for anyone in recovery. But here’s the truth:

You don’t need drugs or alcohol to enjoy October. You just need a plan.

Whether you’re newly sober or have a few Halloweens under your recovery belt, this blog is here to help you:

  • Cope with peer pressure and triggers
  • Discover Miami’s sober-friendly events
  • Learn simple tools to stay grounded
  • Have real fun—no hangover required

👻 Why Halloween Can Feel Hard When You’re in Recovery

Let’s be real—holidays like Halloween are often centered around:

  • Parties with alcohol
  • People letting loose or overindulging
  • Disguising pain behind masks, costumes, or substances

If you’re in recovery, all of that can stir up some serious feelings:
😬 “Everyone else gets to have fun.”
😔 “I don’t want to feel left out.”
😵‍💫 “I’m triggered just seeing my old friends party again.”

But these thoughts aren’t facts. They’re invitations to check in with your coping tools—and remember your purpose.

🧠 Coping With Cravings and Pressure

Whether it’s pressure from friends or pressure from inside your own mind, here are simple ways to stay grounded:

1. Have an Exit Plan

Before you go anywhere (even a “sober” event), ask yourself:

  • What’s my boundary?
  • Who can I call if I feel overwhelmed?
  • How will I leave if I need to?

🚪 Having a way out is power—not weakness.

2. Bring a Sober Buddy

Everything is easier when you have someone by your side. Bring a friend who understands your goals—or go to events where sober support is built-in.

3. Practice “The Pause”

When a craving or emotion hits hard, pause and ask yourself:

  • “What do I really need right now?”
  • “What will using actually solve?”
  • “What happens if I wait 15 minutes?”

Most cravings fade. The pause gives you back your power.

🎉 Miami Sober-Friendly Halloween Events (2025)

Yes, you can still dance, dress up, and have a blast—without picking up. Here are a few fun and substance-free things to check out:

🔹 Sober Soirée Halloween Bash – Hosted by a local recovery group (check Meetup or Eventbrite), this costume party is clean, fun, and full of connection.

🔹 Zoo Miami’s Halloween Howl-O-Ween – Family-friendly fun with trick-or-treating, costume contests, and zero pressure.

🔹 Pumpkin Patches & Fall Markets – Check out Pinto’s Farm or Little Farm Miami for pumpkin picking, hayrides, and wholesome vibes.

🔹 AA or NA Halloween Meetings – Some 12-step groups host themed meetings, costume contests, and dances. Check your local intergroup website.

Don’t see something you like? Host your own! Movie night, pumpkin painting, horror games, or a “mocktail” tasting can turn your space into a sober sanctuary.

🧰 Simple Coping Tools You Can Use All Month Long

✋ 5-4-3-2-1 Grounding Trick

Overwhelmed? Anxious? Try this sensory tool:

  • 5 things you can see
  • 4 things you can touch
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste
    This pulls you back to the present—fast.

💬 Set a Mantra

Try one of these and repeat it when things get tough:

  • “I can do fun things sober.”
  • “A craving is not a command.”
  • “This feeling will pass.”

📱 Recovery Apps to Keep Handy

  • SoberTool (track cravings, get motivation)
  • I Am Sober (milestones + journal)
  • Insight Timer (guided meditations for anxiety & urges)

🧡 Real Talk: A Story of a Sober Mom

Meet “Lina”, a single mom in her 30s, 6 months sober. Last year, Halloween meant her kids running wild while she drank wine in the background—checked out, numb, and full of guilt.

This year, she made a change.

She planned a backyard Halloween movie night, complete with costumes, popcorn, and spooky music. She even invited a few other moms from her support group to join.

Lina didn’t miss the alcohol. She remembers the joy in her kids’ faces, not a hangover. She went to bed feeling proud—because she was present.

💡 You Deserve Joy—Sober Joy

You’re not boring because you’re sober. You’re not missing out. You’re building a life that’s real. A life you don’t have to numb.

Recovery isn’t just about saying “no” to using. It’s about saying “yes” to:

  • Laughing without guilt
  • Dancing without shame
  • Waking up proud, not panicked
  • Creating new memories that matter

💬 We Want to Hear From You!

What’s your biggest challenge during Halloween or the holiday season in recovery?
🎃 How do you stay strong and have fun this time of year?

👇 Drop a comment below and share your story, your survival tips, or your favorite sober Halloween ideas. You never know who you might help by speaking up.

How Therapy Works (And Why It’s Not Just for “Crazy” People)

Let’s get something out of the way right now:

Going to therapy doesn’t mean you’re broken.
It means you’re human.

In fact, seeing a therapist is a lot like going to the gym—but for your brain. You don’t have to be falling apart to benefit. You just have to be open to learning more about yourself.

Whether you’ve been thinking about therapy for a while or you’ve just been handed a referral and are feeling unsure, this blog will walk you through what therapy actually looks like, how it helps, and why it’s one of the most powerful tools for personal growth, healing, and change.

What Is Therapy, Really?

At its core, therapy (also called counseling or talk therapy) is a safe, confidential space where you can explore what’s going on in your life—with someone trained to listen, reflect, and guide you toward clarity.

You don’t have to have a diagnosis. You don’t need to know exactly what to say. You just need to show up.

People go to therapy for all sorts of reasons:

  • Anxiety or panic attacks
  • Depression, sadness, or numbness
  • Relationship struggles
  • Trauma or grief
  • Addiction or recovery
  • Feeling stuck, lost, or overwhelmed
  • Just wanting to feel better

According to the American Psychological Association, about 1 in 3 Americans have seen a therapist at some point—and over 75% of people who try therapy say they benefit from it.

🧠 Let’s Talk CBT (Cognitive Behavioral Therapy)

One of the most widely used (and research-supported) types of therapy is called Cognitive Behavioral Therapy, or CBT.

Sounds fancy? Don’t worry—it’s actually simple.

CBT is based on this idea:

Your thoughts affect your feelings, and your feelings affect your actions.

So, if you’re feeling anxious, hopeless, or stuck, CBT helps you:

  • Identify the unhelpful thoughts that are fueling those feelings
  • Challenge or reframe those thoughts
  • Practice new behaviors to create different outcomes

Example:
You think: “I always mess everything up.”
You feel: Anxious, defeated
You act: Avoid important tasks or relationships
CBT helps you break that cycle by examining the evidence for and against that thought and replacing it with something more realistic—like, “Sometimes I struggle, but I’ve also done a lot right.”

It’s not toxic positivity. It’s mental flexibility.

🛋️ What Happens in a Therapy Session? (Spoiler: No Couch Required)

Here’s a peek into what a first session might be like with someone like me—a licensed mental health counselor.

Meet “Alex”: A Fictional First-Time Client

Alex is a 34-year-old parent feeling overwhelmed. They’re not sleeping well, snapping at their kids, and questioning everything. They finally booked a therapy session but walked in nervously.

We start by just talking. I ask a few simple questions:

  • “What brought you in today?”
  • “What would you like to get out of therapy?”
  • “What’s been weighing on you lately?”

Alex shares they’ve been dealing with racing thoughts and guilt and using wine at night to “shut down.” As they talk, I listen—without judgment. I reflect what I hear. I ask follow-ups.

Then we talk goals: “If therapy helped, what would change in your day-to-day life?”

We might start tracking thought patterns (CBT), learning calming tools for anxiety, or processing past experiences that are still affecting the present.

No pressure. No labels. Just a space to breathe, explore, and grow.

🧩 Interactive Exercise: Try This Thought Check

Here’s a quick CBT tool you can do right now.

Step 1: Think of a recent moment you felt upset, anxious, or discouraged.
Step 2: Write down what you were thinking in that moment.
Step 3: Ask yourself:

  • Is that thought 100% true?
  • What evidence supports it? What evidence goes against it?
  • What would I tell a friend who had this thought?

Step 4: Reframe it into something more balanced.
For example:
🧠 “I’m a terrible parent.” → 🧠 “I’m a parent who’s overwhelmed and doing my best.”

This little shift can help calm your nervous system, ease emotional spirals, and put you back in control.

💡 The Benefits of Therapy (Backed by Science)

Here’s what the research says about therapy:

  • People in therapy experience fewer symptoms of depression, anxiety, and trauma
  • It leads to better relationships and healthier communication
  • It helps people with addiction stay in recovery longer
  • Long-term therapy leads to lasting brain changes—better stress regulation, improved memory, and stronger emotional resilience
  • People who engage in therapy report higher self-awareness and life satisfaction

🎯 Therapy = Growth, Not Weakness

Let’s bust a myth:
Going to therapy doesn’t mean something is “wrong” with you.
It means you’re willing to learn more about yourself, your past, your habits—and your potential.

It’s like saying, “I want to know myself better so I can live better.”
That’s not weakness. That’s courage.

👏 Encouragement for the Nervous Newcomer

If you’re thinking about therapy but feel nervous, here’s what I want you to know:

  • You don’t have to tell everything all at once.
  • You can go at your own pace.
  • You’re allowed to ask questions or even switch therapists if it doesn’t feel like a good fit.
  • It’s not about judgment—it’s about discovery.

Your therapist’s job is not to fix you. It’s to walk beside you while you figure out what you want to heal, change, or understand.

💬 Let’s Hear From You: What Do You Think About Therapy?

Have you tried therapy before? Are you thinking about it now?

👉 What’s held you back—or helped you take the first step?
👉 What kind of support would you want from a therapist?

Drop a comment below and share your story or questions. Whether you’re curious, skeptical, or ready to begin—we’re here for honest conversations, not judgment.

Marijuana and Mental Health: What You Need to Know in the Age of Legalization

Marijuana is more available than ever. With dispensaries popping up across the country and laws shifting quickly, many people are wondering: “If it’s legal now, it must be safe… right?”

The truth is more complicated.

Whether you’re using marijuana to relax, sleep, manage anxiety, or cope with trauma, it’s important to understand how today’s cannabis is different—and how it may be affecting your mental health more than you think.

Legal ≠ Safe for Everyone

Let’s start here: Just because something is legal doesn’t mean it’s harmless.

Alcohol is legal. So is nicotine. But both are linked to addiction, cancer, depression, and thousands of preventable deaths each year.

Similarly, marijuana being legal in many states (and possibly changing soon in Florida) doesn’t make it risk-free—especially for people with anxiety, depression, trauma histories, or substance use disorders.

Today’s Weed Is Not the Same

If you smoked weed in the ’90s or early 2000s, today’s marijuana is not what you remember.

Here’s the data:

  • In the 1990s, the average THC (the active ingredient that causes the high) level was about 4%.
  • Today, most dispensary products range from 15% to 30% THC—some concentrated products like wax, dabs, and oils can exceed 90%.
  • A 2023 study in The Lancet Psychiatry found that high-potency marijuana is strongly associated with increased risk of psychosis, especially in teens and young adults.

Higher THC = stronger effects, more side effects, and a greater risk of dependency.

Mental Health Risks to Know About

While some people report short-term relief from anxiety, PTSD, or insomnia, others experience the opposite.

Here are some mental health effects tied to marijuana:

1. Increased Anxiety or Panic Attacks

Ironically, the same drug many use to “calm down” can actually intensify anxiety, especially in high doses or with frequent use.

2. Paranoia and Psychosis

High THC levels can trigger paranoia, confusion, and even hallucinations, particularly in people with a family history of psychosis or schizophrenia.

3. Depression and Low Motivation

Long-term use may blunt motivation, increase fatigue, and contribute to a “foggy” mental state known as amotivational syndrome.

4. Addiction and Withdrawal

Yes—marijuana can be addictive. About 1 in 10 users will develop cannabis use disorder. For teens, it’s 1 in 6.
Common withdrawal symptoms include irritability, trouble sleeping, anxiety, and cravings.

Client Example: David’s Story

David, a 29-year-old client, started smoking marijuana daily during the pandemic to “take the edge off.” He wasn’t drinking or using anything else. But over time, he noticed his anxiety getting worse, not better.

“I’d smoke to relax, but then I’d lie in bed thinking everyone hated me,” he shared. “I thought it was just me.”

Through therapy, David cut back significantly and started using other tools like deep breathing, journaling, and regular exercise. His anxiety didn’t go away overnight, but he started feeling clearer and more in control.

If You Use Marijuana, Ask Yourself These Questions

No judgment—just reflection.

✅ Am I using it to numb something I don’t want to feel?
✅ Do I need more and more to feel the same effects?
✅ Am I using it every day or relying on it to sleep or eat?
✅ Have I tried to cut back and couldn’t?
✅ Do I feel more anxious, paranoid, or isolated since I started?
✅ Has it gotten in the way of work, relationships, or goals?

If you answered yes to a few, you may be experiencing problematic use, even if you don’t think of it as addiction.

Why It’s Hard to Talk About

Many people feel caught between two extremes: the “weed is a miracle medicine” crowd, and the “weed will ruin your life” message they may have heard growing up.

But here’s the middle ground: Marijuana isn’t evil—but it’s also not harmless.

It affects everyone differently. For people with mental health concerns, trauma, or a history of substance use, marijuana might be doing more harm than good.

Alternatives for Coping Without Cannabis

If you’re using marijuana to cope with life, you’re not alone. But you do have options.

Here are a few alternatives to try:

  • Breathwork or grounding exercises for anxiety
  • Sleep hygiene routines and natural supplements like magnesium or melatonin
  • Journaling or expressive arts for stress
  • Therapy—especially trauma-informed or CBT for anxiety
  • Physical activity (even short walks help balance brain chemistry)
  • Support groups where you can talk about your use without judgment

Can You Use Marijuana in Moderation?

Maybe. Some people can.

But if you have a history of:

  • Depression, bipolar disorder, or panic attacks
  • Trauma or PTSD
  • Substance use (alcohol, pills, opioids, etc.)
  • Feeling out of control when you try to cut back

…then moderation may not work for you, and that’s okay. Recovery means finding what truly supports your mental health—not what numbs it for a while.

Call to Action: Let’s Open the Conversation

Whether you use marijuana daily, occasionally, or not at all, your mental health matters more than anything.

👉 Have you noticed changes in your mood or motivation with marijuana use?
👉 Have you tried quitting or cutting back? What helped—or didn’t?

Drop a comment below and share your story or questions. This is a safe place to be honest, curious, and supported—without stigma.

Winning in Recovery: Choosing Peace Over the Argument

When we think about the word winning, most of us picture trophies, medals, or being “right” in an argument. But in recovery from substance use, winning takes on a whole different meaning. It’s not about crushing the other person, proving a point, or forcing your way. It’s about learning to choose peace, sobriety, and your long-term well-being over temporary satisfaction.

There’s an old saying about marriage:

“You can win the argument or stay married.”

It reminds us that sometimes we get so focused on proving we’re right, that we lose sight of what really matters. The same is true in addiction recovery. You can “win” the fight, but at what cost? Your peace, your relationships, even your sobriety?

Another saying I love is this:

“Winning can come at a very high cost. The next time you feel the urge to win, ask yourself—am I chasing relief or true satisfaction?”

That question is powerful for anyone working through recovery. Let’s explore what it means.

The High Cost of “Winning”

In recovery, there will be moments when the urge to win feels strong. Maybe someone challenges your progress, doubts your sobriety, or brings up old mistakes. Your instinct might be to fight back—to defend, argue, or prove yourself.

But here’s the truth:

  • Winning the fight doesn’t always mean winning in life.
  • Arguing can feed stress, which often triggers cravings.
  • The “victory” of being right can cost you trust, peace, and progress.

Think about it—how many times has “winning” left you feeling exhausted, angry, or isolated? That’s not the kind of victory recovery is about.

Real-Life Recovery Examples

To bring this closer to home, let’s look at some common situations in recovery:

1. With Family

María, in early recovery, feels judged because her mom keeps bringing up her past mistakes. María wants to “win” the moment by saying, “Stop bringing it up, I’ve changed!” But if she yells back, she risks hurting the relationship and increasing her stress.

A true win would be pausing, taking a breath, and responding calmly. Instead of fueling the fire, she protects her peace.

2. With Friends

Pedro runs into an old friend who offers him a beer. He wants to prove how strong he is by snapping, “I don’t need that anymore. You’re the weak one.” That might feel good in the moment, but it risks alienating a friend and stirring up resentment.

The bigger win? Saying something simple like, “Thanks, but I’m staying sober—it’s important to me.” That answer keeps him safe and confident without burning bridges.

3. With a Partner

Luis’s partner doesn’t trust him when he comes home late. He wants to “win” by proving he’s clean and demanding, “You should believe me!” But this only escalates conflict.

The real victory is to show consistency, patience, and accountability over time. That’s what rebuilds trust.

Relief vs. Satisfaction

One of the biggest lessons in recovery is learning the difference between relief and satisfaction.

  • Relief is short-term. It’s snapping back in an argument, numbing feelings with substances, or “proving” yourself. It feels good for a moment but often leaves damage behind.
  • Satisfaction is long-term. It’s the peace of choosing not to fight, the pride of staying sober another day, the joy of healthy relationships.

Recovery asks us: Do you want the relief of being right, or the satisfaction of real healing?

A Simple Skill: PRE (Pause, Breathe, Choose)

In groups, I often teach a simple method to handle these moments: PRE—Pause, Breathe, Choose.

  • Pause – When you feel triggered, stop for 10 seconds.
  • Breathe – Inhale for 4 seconds, exhale for 4 seconds, repeat 3 times.
  • Choose – Ask yourself: What’s the price if I “win” this? Am I looking for relief or satisfaction?

Think of it like a traffic light:

  • Red = Stop.
  • Yellow = Think of your options.
  • Green = Act with peace and clarity.

This skill may seem small, but it can change everything. Instead of reacting impulsively, you’re making conscious choices that protect your recovery.

Your True Victories in Recovery

Let’s redefine what winning really means when it comes to recovery from substance use:

  • Staying sober one more day.
  • Walking away from a fight instead of fueling it.
  • Choosing peace over proving a point.
  • Building back trust with family and friends.
  • Sleeping well because you stayed clean.
  • Feeling proud of yourself at the end of the day.

These may not look like “wins” to the outside world, but inside recovery, they are everything.

Try This: Your “Victory Phrase”

Sometimes it helps to have a phrase you repeat when you’re tempted to fight or prove yourself. Here are a few you can use—or make your own:

  • “My victory is staying sober today.”
  • “Peace matters more than being right.”
  • “I win when I choose recovery.”
  • “True strength is calm.”

Having these words ready gives you an anchor when emotions run high.

Reflection Questions

Here are some questions to ask yourself this week:

  1. When was the last time I felt the urge to “win” an argument?
  2. What did I lose in that moment—peace, trust, sobriety?
  3. How might I handle it differently next time?
  4. What does true winning mean to me in my recovery journey?

Writing your thoughts down can help you see patterns and stay intentional.

Final Thoughts

Recovery is not about proving yourself to others—it’s about building a life that feels worth living. Every day you choose not to pick up, every time you pause instead of snapping, every time you protect your peace—that is winning.

Remember:

You can win the fight, or you can win your recovery. The choice is yours.

The next time you feel the urge to prove yourself, stop and ask: Am I looking for quick relief, or real satisfaction? Choose satisfaction. Choose peace. Choose recovery.

That is the victory that lasts.

Back-to-School Stress: A Guide for Parents in Recovery or Struggling with Substance Use

The backpacks are packed. The alarms are set. And just like that—summer is over.

For many parents, back-to-school season brings a whirlwind of emotions. There’s excitement, yes—but there’s also pressure, exhaustion, and anxiety. For parents who are in recovery or struggling with substance use, this time of year can feel like walking a tightrope while carrying the weight of the world.

If this sounds like you, you’re not alone.

Whether you’re trying to stay clean, thinking about getting help, or just trying to keep it together for your kids—this blog is for you.

The Truth About Parenting Stress and Substance Use

Parenting is hard. Parenting with anxiety is even harder. And when substance use enters the picture—whether it’s alcohol, pills, or anything else—it can feel impossible to cope.

According to a 2023 study by the National Institute on Drug Abuse (NIDA):

  • 1 in 8 parents report using substances to manage stress
  • Parents with high levels of anxiety or untreated trauma are significantly more likely to engage in problem drinking or drug use
  • The risk spikes during transitional times—like back-to-school, holidays, or major family changes

Add the financial strain of new clothes, school supplies, daycare, or juggling work schedules—and the urge to “numb out” becomes real.

Meet Angela: A Single Mom Trying to Hold It Together

Angela is a 38-year-old single mom of two boys, ages 6 and 9. She works full time, has no consistent support system, and is in early recovery after struggling with alcohol for years.

When school started last year, her anxiety skyrocketed. She worried about everything—getting the boys to school on time, affording lunches, keeping up with homework, and not losing her job.

One night after a particularly rough day, she poured herself a glass of wine. Then another. Then another.

“I just wanted to relax,” she said in therapy. “But the next morning, I woke up ashamed, hungover, and even more behind.”

Through counseling, Angela began identifying her triggers and building healthier routines. She also found support through a local parenting recovery group. Today, she’s still clean, still stressed—but no longer alone.

Red Flags: Is School Stress Putting Your Sobriety at Risk?

Not every parent who drinks or uses is addicted—but it’s important to recognize the signs that your relationship with substances might be hurting more than helping.

Here are some red flags to watch for:

  • You’re using substances to “get through the day” or “take the edge off” regularly
  • You feel guilty or try to hide your use from your kids
  • Your patience is short, and your anxiety feels out of control
  • You’re falling behind on responsibilities
  • You’ve tried to cut back, but haven’t been able to
  • You feel shame, sadness, or panic after using
  • You worry you’re not the parent your kids need

If any of these feel familiar, it’s not a sign of weakness—it’s a signal that you deserve support.

How to Cope Without Turning to Substances

When the stress is high, here are real tools that can help:

1. Create a Morning & Evening Routine

Routines reduce chaos. Try to wake up 15 minutes earlier to breathe, stretch, or enjoy quiet. In the evenings, plan lunches and clothes ahead to reduce morning stress.

2. Have a Calm-Down Plan

Keep a list of grounding tools handy for high-stress moments:

  • Step outside for 5 minutes
  • Splash cold water on your face
  • Use a calming app like Insight Timer or Headspace
  • Text someone from your support network

3. Set Boundaries

You can’t do it all. Say no to extra commitments. Delegate where you can. Prioritize your mental health the way you would your child’s.

4. Talk to Your Kids

Even young children understand emotions. You can say:

“Mommy is feeling stressed today, and I’m working on handling it in healthy ways. That’s why I’m taking a deep breath or calling someone.”

This models coping, not perfection.

5. Join a Support Group

Look for parent-focused recovery groups or online meetings. Feeling seen and heard by others in the same boat can make all the difference.

Staying Clean During High-Stress Seasons

Recovery isn’t about never feeling triggered. It’s about building a toolbox you can actually use when stress shows up.

Here’s what works:

  • Daily check-ins: Ask yourself, How am I feeling today? What do I need?
  • Accountability: A sponsor, therapist, or friend can help you stay grounded.
  • Celebrate small wins: Got your kid to school and didn’t drink today? That’s a win.
  • Avoid “all or nothing” thinking: If you slip up, it’s not the end. It’s a signal to adjust and reach out.

If You’re Still Using and Feel Overwhelmed, Here’s What You Can Do

You don’t have to hit rock bottom to ask for help. You can be a good parent and need support. Both things can be true.

Here’s how to start:

  • Call a local mental health or substance use counselor
  • Look for outpatient programs that work around your schedule
  • Ask about services for parents—many programs offer childcare, parenting classes, or transportation help
  • Talk to your doctor—even just saying, “I’m feeling overwhelmed, and I’m using more than I want to,” is a step forward

You’re Not Failing—You’re Under Pressure

School supply lists, teacher emails, forgotten lunches, and bedtime battles don’t come with a manual. Add substance use recovery or anxiety on top of that, and of course you’re feeling stretched thin.

But you are not failing.

Getting help, setting limits, showing up imperfectly—that’s real strength. Your children don’t need a perfect parent. They need a present one.

💬 Let’s Talk: How Are You Coping with Back-to-School Stress?

If you’re a parent in recovery or struggling with substance use, I’d love to hear from you.

👉 What’s been hardest about this time of year?
👉 What tools help you stay calm and clean?

Drop a comment below—your story may help another parent feel less alone. And if you’re struggling silently, let this be your reminder: you don’t have to do this alone.