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Tips for Enjoying a Sober Summer

Tips for Enjoying a Sober Summer

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Making Memories Without the Hangover

Summer in Northern California brings sunshine, longer days, and countless opportunities to relax and connect—but for those in recovery or choosing sobriety, it can also come with challenges. From BBQs to beach days, alcohol and drugs are often front and center in social gatherings.

The good news? You don’t need substances to have an unforgettable summer. At Buddy’s Ranch, we believe recovery is about living fully, not missing out. Here are our top tips for enjoying a vibrant, sober summer:

Plan Activities That Align With Your Goals

The best defense is a good offense. Choose activities where alcohol and drugs aren’t the main focus:

  • Hiking or biking in local parks or redwoods
  • Camping trips with sober friends
  • Beach days with games, music, and great food
  • Exploring farmers’ markets or outdoor art walks
  • Paddleboarding, kayaking, or other water sports

Northern California is full of natural beauty—use it to fuel your recovery!

Surround Yourself With Supportive People

Recovery doesn’t mean isolation. Spend time with people who respect your sobriety and encourage your growth. If you’re not sure how to find those people:

  • Attend local or virtual recovery meetings
  • Connect with Buddy’s Ranch alumni events or sober networks
  • Host your own sober gatherings (movie nights, potlucks, bonfires)

Positive peer support is one of the strongest predictors of lasting recovery.

Bring Your Own Drinks (and Confidence)

Going to a gathering where alcohol may be present? Come prepared:

  • Bring your favorite non-alcoholic beverages (sparkling water, mocktails, kombucha)
  • Keep a drink in hand—it reduces the chances of being offered something else
  • Have a simple script ready: “I’m not drinking tonight,” or “I’m good with this, thanks!”

You don’t owe anyone an explanation. Your recovery comes first.

Start New Traditions

Let go of the old idea that fun equals intoxication. Try creating new, sober-friendly summer traditions like:

  • Annual recovery road trips
  • Outdoor movie marathons
  • Sunrise hikes or sunset picnics
  • Journaling or photography walks through nature
  • Volunteering for a local cause or summer event

You’ll look back on these as milestones—not missed opportunities.

Stay Connected to Your Recovery Tools

Summer fun shouldn’t mean taking a break from the practices that keep you grounded. Stay consistent with:

  • Therapy or support group attendance
  • Meditation or mindfulness routines
  • Daily journaling or gratitude lists
  • Calling your sponsor or accountability partner

It’s okay to enjoy summer and stay focused on your healing.

Have an Exit Plan (Just in Case)

Sometimes, situations can get uncomfortable. Always have a way out:

  • Drive yourself or go with a sober friend
  • Keep your phone charged and a trusted contact on standby
  • Practice saying “I think I’m going to head out early tonight—thanks for having me!”

Leaving a triggering environment is not a failure—it’s a victory for your recovery.

Celebrate Your Wins—Big or Small

Made it through a beach party sober? Said no to a drink and didn’t flinch? That’s huge. Acknowledge your progress and reward yourself in healthy ways:

  • Treat yourself to a massage, a new book, or a nature getaway
  • Share your success with your support group
  • Reflect on how much stronger you’ve become

Every sober summer moment is a step toward long-term freedom.

Buddy’s Ranch is Here for You

At Buddy’s Ranch, we know that sobriety doesn’t mean missing out—it means finally showing up for your life. Whether you’re newly sober, in long-term recovery, or seeking support this season, our team is here to walk with you.

From personalized treatment to aftercare and alumni support, we help you stay grounded—season after season.

Need support this summer?

Contact Buddy’s Ranch to learn how we can help you or a loved one thrive in recovery—today and every day.

what are the stages of addiction

What Are the Stages of Addiction?

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What Are the Stages of Addiction?

Addiction doesn’t happen overnight—it typically develops through a series of phases, each with its own signs, challenges, and intervention points. Recognizing these stages can help individuals, families, and treatment professionals respond in timely and effective ways.

Initial Use / Initiation

The journey often begins innocently—maybe a prescription for pain, a first drink at a party, or curiosity-driven experimentation. Though experimentation doesn’t always lead to addiction, it does open the door. Factors like genetics, environment, mental health, and peer groups significantly influence risk.

Misuse

This stage sees use shift from occasional to patterned—perhaps weekly drinking or weekend drug use. Tolerance may start to build, making it harder to stop despite knowing risks.

Escalation

Use begins to create negative consequences—stress at home, legal issues, damaged relationships, or risky behaviors like driving under the influence. Despite these warnings, use continues.

Dependence

By now, both psychological and physical dependence are present. The user feels compelled to continue, and may experience withdrawal symptoms—tremors, nausea, anxiety—when trying to quit.

Addiction

This stage is characterized by a loss of control. Use becomes compulsive despite clear, harmful consequences. According to the DSM‑5, addiction involves continued use even when it causes significant impairment or distress.

Neurobiologically, addiction reflects a three-part brain cycle:

  1. Binge/Intoxication – reward and dopamine surge
  2. Withdrawal/Negative Affect – stress and dysphoria set in
  3. Preoccupation/Anticipation – craving overwhelms decision-making.

Relapse

Relapse isn’t a failure—it’s a signal the person is cycling backward and often part of the recovery journey. Stress, environmental cues, or even a small re-exposure to the substance can trigger it. Recognizing relapse as a stage helps redirect toward support instead of judgment.

The Stages of Change

Parallel to substance stages are stages of behavioral change that individuals typically pass through while recovering:

  1. Precontemplation: Unaware, dismissive, or denying a problem exists.
  2. Contemplation: Acknowledging the impact and considering change.
  3. Preparation: Planning and taking small, early steps toward change.
  4. Action: Actively working to change—engaging in treatment or new habits.
  5. Maintenance: Sustaining changes, preventing relapse.
  6. Termination: Habit change becomes second nature; old behaviors have no pull.
  7. Relapse (possible recycling): Recognized and managed part of the process.

Why Understanding These Stages Matters

  • Early Detection & Intervention – Spotting behavior in the misuse or risky-use phase allows for prevention before dependence sets in.
  • Tailored Support & Treatment – Intervention strategies should align with a person’s stage (e.g., motivational interviewing in contemplation; medically assisted detox in dependence).
  • Relapse Reduction – Recognizing relapse as part of recovery helps normalize the experience and encourages people to get back on track with support.

Comprehensive Support Services at Buddy’s Ranch

At Buddy’s Ranch, located in the tranquil landscape of Northern California, we are dedicated to offering tailored care that addresses the unique needs of clients at every stage of their recovery journey. Our multi-faceted approach ensures that individuals receive the specific support they require, promoting a successful path to recovery.

Medically Supervised Detox

Our detox program provides a safe and supportive environment for individuals undergoing withdrawal. With 24/7 medical monitoring by a dedicated team of professionals, we ensure that clients experience this critical stage as safely as possible. This careful supervision is essential for a smooth and effective transition away from substance dependence, allowing clients to focus on their recovery without the anxiety of withdrawal symptoms.

Residential Programs

For those actively struggling with addiction, our residential programs offer an immersive experience in a serene, home-like setting. This calming environment is designed to foster healing, where clients can fully engage in evidence-based practices and holistic therapies. Our structured daily schedule includes therapeutic activities, life skills training, and wellness workshops that promote overall well-being and aid in the recovery process.

Dual Diagnosis and Mental Health Care

Recognizing the intertwined nature of addiction and mental health disorders, our dual diagnosis programs provide comprehensive care tailored to address both issues simultaneously. Our skilled therapists work collaboratively with clients to create personalized treatment plans that target the underlying mental health challenges contributing to substance misuse, fostering long-term stability and recovery.

Holistic and Evidence-Based Modalities

At Buddy’s Ranch, we utilize a variety of therapeutic approaches to match each client’s readiness to change. Our treatment modalities include Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), family therapy, mindfulness practices, art therapy, and 12-step facilitation. This diverse array of techniques allows us to connect with clients on multiple levels, enhancing their engagement and promoting healing.

Aftercare and Alumni Support

The journey to recovery extends beyond formal treatment. Our robust aftercare and alumni support networks are designed to provide ongoing assistance and community for individuals in the maintenance or post-treatment stages. Through continued connection and resources, we help clients build a sustainable recovery plan that encourages long-term success and minimizes the risk of relapse.

At Buddy’s Ranch, we are committed to meeting clients where they are, providing compassionate care and expert support tailored to each individual’s unique journey toward healing and recovery.

Find The Help You Need at Buddy’s Ranch

Addiction is a multifaceted journey, often involving progression through initial use to dependence, and possibly relapse. The transtheoretical stages of change describe the psychological path from denial to sustained recovery. By understanding these phases, Buddy’s Ranch empowers individuals and families to recognize where they are in their journey—and connects them with the right care to move forward.

If you—or someone you love—is struggling at any point in this process, reach out. At Buddy’s Ranch, we’re here with compassion, expertise, and a path toward lasting recovery.

A woman practices a mindfulness-based relapse prevention technique.

Mindfulness-Based Relapse Prevention Techniques

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Almost everyone in recovery will ask themselves from time to time, “Will I be able to stay sober?” This is a common and valid question, and many people spend a fair amount of time and energy worrying about relapse. It’s important to note that relapse can be a part of the recovery process. If relapse happens to you, it may be a sign that you may need to resume, modify, or change your treatment approach, but it doesn’t mean your recovery has failed. 

This blog will explain mindfulness and mindfulness-based relapse prevention (MBRP) and then share some practical and effective techniques a person can use in their recovery aftercare.

What is Mindfulness-Based Relapse Prevention?

Put simply, the goal of MBRP is to easily recognize triggers for relapse and make better behavioral choices when you do. This approach often combines mindfulness with cognitive-behavioral relapse prevention techniques.

What is Mindfulness?

Mindfulness is making yourself aware of any emotions, thoughts, or body sensations you are experiencing or observing in your surrounding environment, and doing it without judgement. It can help prevent relapse because it allows you to recognize any triggers or cravings before you decide to act on them. When it comes to mindfulness-based relapse prevention, people can reduce their automatic reactions to stress or triggers and instead make better, more conscious decisions.

I Want To Use Mindfulness for Relapse Prevention. What Are Some Techniques I Can Try?

Fortunately, there are countless techniques for mindfulness and relapse prevention. Here are three:

  1. Urge surfing. Next time you have a craving, try simply observing it instead of fighting it. Similar to waves in the ocean, cravings are likely to come, rise, peak, and then pass. It may feel empowering to think about them as temporary and experience them as a spectator.
  2. Perform a body scan meditation. A body scan meditation might be beneficial if you can find time to slow down. Get into a comfortable position, either seated or lying down. Regulate your breathing, and then take inventory of your body as you think through it from head to toe. Notice any sensations you feel as you progress, and don’t judge them or analyze what they mean. Watch for warmth, tension, pressure, tingling, or more. 
  3. Do a grounding exercise. Grounding exercises can calm your mind and help you shift from cravings or negative thoughts to positive thoughts in the present moment. They can be such a great break in the day! One example of a grounding exercise is the five senses method, where you focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Another is mindful breathing, such as the 4-7-8 method in which you breathe in for four seconds, hold for seven, and exhale for eight. 

 Here are a few other suggestions when using mindfulness for relapse prevention:

  1. The more you do these exercises, the better you will get at them and the more benefit you will see. Some people schedule breaks into their day to ensure it becomes a habit.
  2. Join a mindfulness-based support group. One of the best ways to learn techniques that work is to surround yourself with people who are also using them regularly.
  3. As you gain confidence in these techniques, try using them in higher-risk situations. You might not be ready on day one to use them in a setting that you know is likely to bring you high emotional distress, but by day 60 or 90, you might have complete confidence to take on anything!

Mindfulness and Meditation at Buddy’s Ranch

We recognize mindfulness as a powerful tool for relapse prevention. In fact, at Buddy’s Ranch, we believe a holistic approach with evidence-based practices can be life-changing for treating addiction. Mindfulness-based relapse prevention reduces stress, encourages self-awareness, and promotes healthy coping. If you or a loved one have been looking for support in your recovery, please contact us today to discuss how we can help.

A woman struggles with anxiety.

Can Xanax Make Anxiety Worse?

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Xanax is a prescription medication typically prescribed for anxiety disorders. It works by releasing GABA in the brain, a neurotransmitter that is otherwise naturally produced to promote calmness and relaxation.

Typically, the brain produces large doses of GABA before bed, helping individuals to wind down and get proper sleep, but anxiety disorders can result in low GABA production. In these cases, prescription medication like Xanax can actually help.

But does it make anxiety worse?

How Xanax Works 

The main ingredient in Xanax is alprazolam. This is what increases the GABA in the brain. However, this is an addictive drug, so if you have a prescription, you are likely to develop a tolerance and addiction when used habitually.

According to the FDA, subsequent addiction can lead to increased anxiety, especially when you deal with the withdrawal symptoms that come from a Xanax addiction. 

If you or someone you know is struggling with Xanax addiction, it’s important to get professional help so that you can safely manage your withdrawal symptoms without increased risk of relapse or other health complications. 

Can Xanax Make Anxiety Worse?

There are a lot of studies that focus on the side effects of medication and what happens when changes are made to how much you take. If you have anxiety or you have started taking Xanax for recreational reasons, you might notice changes in your anxiety alongside changes in the amount of Xanax you take.

This can leave many people to ask: Can Xanax make anxiety worse?

Rebound Anxiety from Withdrawals

Can Xanax make anxiety worse? In some cases, people experience what is called rebound anxiety.

Rebound anxiety is one of the biggest reasons that people who are taking Xanax feel as though the medication has actually caused anxiety.

This happens when you:

  • Get a prescription
  • Begin to taper or change your dose
  • Experience minor withdrawals
  • Have higher anxiety

The higher anxiety levels are a symptom of those withdrawals. It does not mean that the Xanax is actually causing hiring anxiety, but rather, your pre-existing anxiety levels are coming back because the medication isn’t working the way it originally did.

So, if you have a prescription and changes have been made to that prescription, you might experience rebound anxiety if your old triggers or sources of stress have come back and your body has yet to adapt to your new dosage or if you have been taken off Xanax entirely.

Note: For this reason, it is essential that anyone struggling with a Xanax addiction or who is too dependent on Xanax get professional treatment to manage withdrawals in a safe, supportive environment while also learning effective coping strategies to manage anxiety. 

Sleep Problems

One of the most common side effects of those who use Xanax is a problem with sleep. Xanax-related sleep problems can cause other issues like:

  • Hormonal imbalances
  • Mood swings
  • Heightened anxiety

So, if you are asking, “Can Xanax make anxiety worse?” it is important to note that if you have a prescription or are taking Xanax, it could lead to sleep problems, making it less likely that you will sleep through the night. 

This can cause you to wake up tired, stressed, and emotional, leading to what seems like higher anxiety throughout the day. 

PTSD Prescriptions for Panic Attacks

Recent scientific studies have found that Xanax can legitimately cause worsening anxiety and anxiety attacks if it is prescribed specifically for PTSD.

Research indicates that when clients used Xanax to treat the panic attacks associated with PTSD, twenty-seven percent had rebound anxiety. Another thirty-five percent had new problems with sleep. 

However, in these cases, the reason for the side effects was the two issues mentioned above: rebound anxiety and sleep problems. 

Getting Treatment for Xanax Addiction with Buddy’s Ranch

At Buddy’s Ranch, our residential treatment center uses evidence based, holistic methods for addiction and mental health recovery. Our goal is to offer connection and community to those in need. At our Northern California treatment center, we offer personalized treatment plans, evidence-based therapies, mindfulness practices, and outdoor activities. 

Clients can access:

  • Peaceful residential programs
  • Outpatient treatment and telehealth
  • Education and counseling services
  • Separate men’s and women’s homes
  • Individual, group, and family therapy
  • Alumni and ongoing support

Our counselors come to each client with a combination of education, life experience, and professional development that provide a deeper understanding and level of empathy. 

Call us at 530-561-6034 or email info@buddysranch.com for more information on Xanax and anxiety treatment. 

A person tries to convince a loved one to go to rehab.

How to Convince Someone to Go to Drug Rehab

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John Wooden, the legendary basketball coach from UCLA, used to tell his players, “When opportunity comes, it’s too late to prepare.” This adage could apply to a conversation with a loved one about drug rehab. Drug counselors and family members who have successfully played a role in convincing someone to go to drug rehab agree–it’s best to be ready with information and options when they are ready to listen. If you miss the brief window of willingness, things could go in the wrong direction, and quickly.

Family and friends can play a vital role in motivating their loved ones to go to drug rehab, but it is rarely an easy conversation. Many people are resistant to drug rehab because of stigma, fear, or they don’t think they have a problem (denial). This blog article will help you identify the signs that drug rehab is needed for your loved one and will provide practical tips for a successful approach to the conversation.

What Are Signs that Drug Rehab is Needed?

The signs that someone needs to go to drug rehab will vary by individual, but there are several common indicators to watch for. The Substance Abuse and Mental Health Services Administration (SAMHSA) buckets them into five categories:

  • Feelings—anger, irritability, significant mood swings, and feeling like the day is unmanageable. 
  • Thoughts—focusing solely on getting and using drugs or alcohol or difficulty concentrating and remembering things.
  • Body changes—to sleep, eating habits, and feelings of sickness—occur for reasons that aren’t really explainable.
  • Behavior changes—not taking care of oneself, involvement with the legal system as a result of drug or alcohol use, and consequences at work or with friends due to forgotten commitments.
  • Connecting with people—has become more difficult, and a person might start avoiding friends, family, and social activities.

A person tries to convince a loved one to go to rehab.

Choosing the Right Approach to Convince Someone to Go to Drug Rehab

Approach matters for this conversation, and it is important to trust your instincts. Many factors can influence the outcome, and the approach will differ for everyone. Here are a few practical tips to help you navigate the conversation more successfully.

  1. Stay calm and compassionate at all times. Make sure you have the energy and are emotionally in a good space before initiating. When you have the conversation, focus on support and love while avoiding blame. You want your loved one to avoid feeling confronted but instead consulted.
  2. Use “I” statements as opposed to “you” statements. This will help keep blame out of the conversation and allow you to express your feelings. An example of good “I” statements are “I’m worried about your health and want to help” or “I feel sad when I see how drugs or alcohol are affecting you.”
  3. Learn as much as you can about the drug rehab centers in your area, their inpatient and outpatient programs, and the detox process. You can find this information online, by calling them directly, or talking to other friends and family that might have experiences they are willing to share. While you do not want the conversation to become confrontational, having information at your fingertips about cost, the benefits of professional help, and what to expect during a rehab stay might help you overcome some initial resistance. The more prepared you are with information, the smoother conversations will likely progress with your loved one.
  4. Have the conversation at a time that is good for your loved one. The conversation is less likely to go well if they are under the influence or highly emotional. Anticipate windows throughout the week that will give the conversation the best chance for success, and prepare for those.

Convincing someone to go to drug rehab is not easy, but luck favors the prepared. The conversation may continue over days, weeks, or months, but persistence and compassion are likely to pay off. Your support, love, and encouragement could be exactly what your loved one needs to overcome their hurdles and enter drug rehab.

Addiction Treatment Services from Buddy’s Ranch

Buddy’s Ranch offers a range of addiction treatment options, including detox, inpatient, and outpatient. Our therapists, counselors, physicians, and support staff are caring, compassionate, and ready to support you and your loved one from detox to recovery. We understand that getting into drug rehab is an undertaking in itself, and we are here to make that as simple as possible. If you have been looking for a partner in care, we hope you will call us today to discuss the next steps.

People participate in therapy at a drug rehab.

How Long Are Drug Rehab Programs?

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Drug rehab programs were created to help people overcome addiction and substance use disorders and achieve long-term sobriety. Examples of some of the earliest, formal rehab programs include the first hospital in the U.S. designed for alcohol rehab that opened in the 1860s and two hospitals opened by the U.S. government in the 1930s for drug addiction. Despite being around for close to 200 years, drug rehab programs continue to evolve the more we research and learn about substance use disorders (SUDs) and addiction. 

This blog provides an overview of drug rehab program lengths, explains some of the factors that may contribute to a person’s stay, and discusses the importance of aftercare and continued support. It’s important to note that drug rehab programs are not “one size fits all,” and the length of stay in rehab will be different for everyone.

What Lengths of Drug Rehab Programs Exist? 

Drug rehab programs typically last for up to a month (short-term), 60 to 90 days, or 6 to 12 months and longer. Here is a brief overview of how long drug rehab programs are and their characteristics.  

Short-Term Programs

  • Duration: up to 30 days
  • Primary focus: detox and stabilization
  • Appropriate for: those looking for a starting point prior to longer treatment options or for people with more mild substance use disorders (SUDs)

60- to 90-Day Programs

  • Duration: two to three months
  • Primary focus: detox, stabilization, medication-assisted treatment (MAT), behavioral health therapy, and preparation for the future
  • Appropriate for: people experiencing more severe addiction, co-occurring disorders, and who would benefit from more time for behavioral therapy treatments and to address underlying issues

Long-Term Programs

  • Duration: 6 to 12 months and longer
  • Primary focus: long-term drug rehab programs often include residential treatment followed by sober living arrangements and outpatient support
  • Appropriate for: those with severe addiction, co-occurring disorders including mental health disorders, and who may have struggled with addiction for a long time and relapsed

What Factors Can Influence the Length of a Drug Rehab Program?

Everyone’s sobriety journey is unique, and it is best not to compare your or a loved one’s path to anyone else. Several factors can influence how long drug rehab programs last, and you should always do what is best in your unique situation. Some of the more common factors in the length of a drug rehab program include:

  • Severity of Addiction: Long-term addiction and severe SUDs may need more time to achieve sobriety.
  • Type of Substance: Not all substances are created equal, and detox and rehab periods are likely to vary by substance due to withdrawal challenges.
  • Co-Occurring Mental Health Disorders: The presence of mental health disorders such as depression, anxiety, bipolar disorder, PTSD, and more are likely to lengthen the treatment process.
  • Progress in Treatment: Drug rehab programs are tailored to meet the individual needs of the participant. This means that timelines may be flexible and can vary from person to person to ensure long-term success.

Aftercare and Continued Support

The transition from drug rehab programs to aftercare services is critical for participants to achieve lasting sobriety. Several resources and treatment options can help prevent relapse, such as outpatient therapy, support groups, and sober living arrangements. Skills and tools learned while in drug rehab programs are also very useful, such as stress management techniques, strategies for healthy communication, and coping skills. This stage of treatment may last months and even years, depending on a person’s needs.

Drug Rehab Programs at Buddy’s Ranch 

At Buddy’s Ranch, we believe everyone’s journey to recovery is unique, and our caring therapists and counselors are here to help you or your loved one along the way. We offer detox, inpatient, intensive outpatient, therapy support, and more. We are here to help you or your loved one find healing. If you want to learn how judgment-free care in an environment of empathy and compassion can help you on your path, please contact us today.