Cape Town Rehab and Counselling Center

30/05/2025

Weekends can be tough for a lot of people, for others, every day can be tough - a good excuse to 'blow off steam', to 'reward' yourself, to celebrate, to mourn, and as a result - take a drink. Try sober. Try something different. And whatever you do try and not simply stop, but replace the stopping with something beautiful, something healthy, something happy, something significant. No, being sober is not boring. in fact, ask any sober person to hang out with a bunch of drunks and I assure you the sober person will find the bunch of drunks boring. Change your frame of reference. Change your brain. Change your perspective. Change your environment. Change your patterns. And if change is difficult for you, try something different. Or at least, make micro, simple adjustments - take note - and repeat. Thank me later.

23/05/2025

Hello People, It's Friday... Work getting you down? Need a break? Be nice, try sober... or at least don't be D**$

29/04/2025

🧠 Let’s Talk About Dopamine — and Why Everyone’s Obsessed with It 🧊💥

You’ve probably seen the buzzwords:
“Dopamine detox!”
“Cold plunges to reset your brain!”
“Hacks to boost your dopamine naturally!”
But what’s really going on?

So, what is dopamine?
Dopamine is a neurotransmitter — basically, a chemical messenger in your brain.
It’s often called the “feel-good” or “motivation” chemical, but that’s a bit simplistic. Dopamine is less about pleasure and more about anticipation, drive, and reward-seeking behavior. It’s what gets you out of bed, focused, and hungry to achieve.

Think:
✔ That hit of satisfaction after a good workout
✔ The rush before a big achievement
✔ The craving for another scroll, swipe, snack, or shot

Dopamine fuels the “I want more of that” loop. Which can be good… or problematic.

Why the obsession with dopamine resets?
Modern life is a dopamine buffet:
Phones. Likes. Notifications. Sugar. P**n. Binge-watching. Quick wins.
Your brain is constantly flooded with little hits of dopamine — and over time, it can desensitize your receptors. Meaning:
👉 It takes more stimulation to feel less reward.

This can lead to low motivation, burnout, numbness, and addictive loops (subtle or extreme).

So what do cold plunges have to do with this?
Cold exposure (like ice baths) spikes dopamine by up to 250%, but in a slow, sustained way — not a quick high like sugar or TikTok.
It doesn’t fry your brain’s reward circuits — it trains them.

Plus, cold plunges (or even cold showers) teach you to lean into discomfort and build discipline — which is the opposite of chasing instant gratification.

Here’s the real takeaway:
🛑 It’s not about cutting off dopamine — it’s about being intentional with it.
✅ Choose habits that give long-term fulfillment, not just quick fixes.
✅ Take breaks from hyper-stimulating stuff.
✅ Do hard things that pay off slowly — workouts, nature, journaling, stillness, service, connection.

This is not about being a monk. It’s about balance.
And when you start reclaiming your dopamine,
you’ll be surprised what starts to light you up again.

—

📣 No need to “reset” dopamine — just relate to it better.

22/04/2025

🌊🌊🌊CHARGE AND RECHARGE = SURF, SALT & SOUL RESET: Why Ocean Therapy is More Than Just a Vibe 🌞
Ever noticed how the ocean doesn’t just wash your skin—but makes you feel more zen?
You could be carrying a heavy week on your shoulders, a thousand tabs open in your mind, scrolling and sprinting and overstimulated by modern life…
And then one wave crashes over you, and something resets.
That’s not just in your head —it’s physics. That’s also not just endorphins doing their thing—it’s static discharge! We carry a natural static electric charge from daily exposure to screens, stress, EMFs, and even synthetic clothing. The Earth, on the other hand, has a negatively charged surface. Salt water, being an excellent conductor, acts like a full-body grounding cable. When you immerse yourself in it, your body’s excess positive charge gets balanced—bringing you back to baseline. That’s science, not just surfer talk.
Our bodies are electrical beings. Every breath, every thought, every heartbeat is conducted by microscopic charges moving through our cells. But in a world wired to WiFi and stress, we start building up static—literally.
Researchers in biophysics and wellness science have shown that this build-up of positive electrical charge can mess with our baseline—our nervous system, our sleep, even our moods.
But there’s a fix that doesn’t come in a pill or a post.
Saltwater is conductive. So when your body touches ocean water, you’re not just getting soaked and cooled down (cold plunging)—you’re discharging that static. Grounding. Equalizing. Stoked.
Think of it as nature’s own reboot button.
The Gist of the Cycle: Life happens, We become static – We go to the ocean, we rinse, we reset –> and; we repeat… thank me later
But yeah, saltwater helps.
A lot.
&Repeat

15/04/2025

❓ Is it more effective to “sit with” a feeling (mindful awareness) or to “process” it (cognitive-emotional unpacking)?

Recent research and clinical discourse have started to challenge the traditional notion that simply observing or “sitting with” a feeling is enough — especially in cases involving complex trauma, chronic stress, rumination, or maladaptive cognitive loops.

🔄 Shift in Perspective: From Sitting With to Processing Through
✳️ 1. Meta-cognition & Cognitive Reappraisal Are More Efficient in Some Cases

Newer studies from the fields of affective neuroscience, CBT, and emotion regulation suggest that:

• Active processing of emotions (naming, contextualizing, reframing) can lead to faster emotional relief and more sustainable cognitive restructuring than passive observation.
• Emotion becomes more manageable when linked to narrative structure, cognitive labeling, and perspective-taking.
🧠 Study Highlight:
A 2023 meta-analysis in Clinical Psychology Review compared emotion regulation strategies and found cognitive reappraisal (changing how one thinks about the situation causing the emotion) more effective for long-term mental health improvement than mindfulness-based “noticing” alone in certain populations (e.g. trauma, depression, OCD).
🧠 Translation: Feeling the feeling isn’t always healing — understanding and reframing it can be faster and more empowering.

✳️ 2. Unprocessed Emotions Can Reinforce Neural Pathways
Neuroscience suggests that just sitting with a feeling — especially if done without guided reflection or therapeutic direction — can sometimes lead to:
• Reinforcement of default neural patterns (like rejection sensitivity or learned helplessness).
• Prolonged activation of the default mode network (DMN) — associated with rumination and depressive symptoms.
In another study they explored how trauma-exposed individuals benefited more from affect labeling + contextual exploration than from mindfulness alone.
• The study noted that “sitting with” may not deactivate threat circuits in the brain unless accompanied by narrative meaning-making.

⚖️ So — Which Is More Effective?
It’s not so much a binary of sitting vs processing — but rather what’s right for the you, context, and timing.
✅ When sitting with helps:
• When someone is highly dysregulated and needs to ground.
• To develop interoceptive awareness (body connection).
• To slow down reactivity or impulsivity.
• In early stages of self-awareness or for those with dissociation.
✅ When processing is more effective:
• When there's a recurring emotion or trigger (i.e. relationship patterns, abandonment fears).
• When a person feels “stuck” despite insight or awareness.
• When past trauma scripts are running current life decisions.
• When time or therapeutic bandwidth is limited.

🔁 Integration:
Modern frameworks suggest:
🌀 “Feel the feeling, then explore the narrative behind it. Name the part, trace the root, challenge the belief.”

EXERCISE: Test and Explore:

Think about your day. Take out a piece of paper and jot down a list of emotions… forget about what happened for now.. just write all the emotions that you felt.. NEXT, write down if you can identify where in your body you felt discomfort or comfort when thinking about the emotion/s.. NEXT, write down in your own way (keyword/scribble-style, full sentences if you will) if you notice any connection between the event, the emotion, the feeling in relation to experiences similar that has happened in the past that might have had a trigger response on the most recent event; does it remind you of someone? are they connected to others? family members perhaps? friends? Places? Things? Notice any themes?; explore all these and try to make sense of it. This could be a useful exercise to become more self-aware and even more so, learning to self-regulate and understand behavior and patterns of thinking more clearly.

Thoughts ❓❓❓

07/04/2025

Charlie Don't Surf...

Remember that crazy scene in Apocalypse Now where the sergeant yells at his men to surf during the Vietnam War? "Either you surf or you fight!"

Well, we think it’s more like—either you surf, or you don’t survive. Sounds extreme, but here’s the thing: life can feel like a warzone if we don’t find ways to step out of the chaos and reconnect with what truly sustains us. Surfing, hiking, being in nature—it’s not just about fun (though that helps). It’s about choosing life, change, and meaning over the daily grind that wears us down.

Adventure therapy reminds us: You don’t have to stay stuck in the fight. Sometimes, the bravest thing you can do is paddle out.

Choose differently. Choose healing. Contact us for more info. 🌊💙

05/04/2025

🧠 The Neuroscience of Addiction: It’s Not the High, It’s the Hunt 🎯

Did you know? Most of the dopamine — the brain’s “motivation” chemical — isn’t released during drug-use or addictive behavior. It actually spikes before the act itself. That’s right. It’s all about the anticipation, the build-up, the hunt.

In addiction, the brain learns to crave the pursuit, not just the reward. So by the time the drug or behaviour actually kicks in — whether it’s substances, gambling, or even social media — it can feel underwhelming. Almost like the moment you’ve been chasing never fully delivers.

📉 This is why addiction is often described as a cycle of chasing a high that keeps slipping away — a neurochemical anti-climax.

Understanding this helps us shift the focus in treatment: from just stopping the behavior to rewiring the anticipatory loops in the brain.

Addiction isn’t just about pleasure — it’s about expectation, memory, and survival pathways hijacked by learned cues. And that’s where healing begins. 🧬✨

26/03/2025

Christiaan Stroebel Cats Can Fly Digital Cape Town St Francis Bay Counselling and Mental Health Centre

Va**ng vs. Drugs: The lesser of two evils: Pick Your Poison?

When it comes to harm reduction, va**ng is often seen as a safer alternative to smoking, but it’s still not without risk. While it may help reduce some of the harmful effects of traditional ci******es, such as tar and toxins, the long-term health impacts are still being studied, and ni****ne addiction remains a significant concern. Though va**ng is less harmful than smoking, it still carries potential risks, including lung damage, heart issues, and dependence on ni****ne. The debate continues, but va**ng should not be considered completely safe.

On the other hand, drug use—particularly illicit substances—poses far more serious health risks, including addiction, overdose, and severe mental and physical health consequences. The dangers of drugs like opioids, stimulants, and other illicit substances are well documented, and their impact on individuals and communities is far-reaching.

A key issue in the va**ng discussion arose from a viral Vice article that warned of "popcorn lung," a condition linked to va**ng. While this fear was based on a specific study involving a chemical used in flavored e-liquids, this claim has since been manipulated by media outlets to fuel widespread fear. The viral spread of this information sparked significant backlash, despite the fact that the actual risk of popcorn lung from va**ng is minimal compared to other forms of harm like smoking. This is a prime example of how media can distort health information, and it’s a reminder to critically evaluate the sources of such claims.

When it comes to recovery, the abstinence approach—where individuals are expected to quit entirely—may not be the answer at first for everyone. For some, it can be overwhelming and counterproductive, especially if they’re just starting their journey. The idea of quitting everything immediately might not always lead to success and could create feelings of failure. Instead, a harm reduction strategy, which allows for small, incremental changes, can be more effective in the short term. Over time, as individuals build healthier habits and gain confidence in their ability to make choices, complete abstinence can become a long-term goal—considered the gold standard in recovery. This approach recognizes that every step toward improvement counts, even if complete abstinence isn't initially possible.

Sure, parents may find this topic controversial, given age restrictions and their desire to protect their children. Ultimately, the decision lies with them. From an ethical standpoint, this post is not about supporting or condoning va**ng or drug use but rather about providing information, educating, and creating an opportunity to explore and make informed decisions. It’s about finding a balance between healthier habits and those that are less healthy. As the topic suggests, it’s about picking the lesser of two evils—"pick your poison."

However, in the context of harm reduction, it’s crucial that we avoid judgment when it comes to those struggling with any form of substance use, whether it's va**ng or drugs. Rather than using a punitive approach, we should focus on providing support, understanding, and empathy. Harm reduction is about creating a space where individuals can confront their struggles without shame. Approaches like positive reinforcement—where good behavior is rewarded—are more effective than punishment in encouraging long-term recovery and healthier habits.
We should work to meet individuals where they are in their journey, offering non-judgmental support to help them make healthier choices. By focusing on compassion and understanding, we can empower those facing these challenges and help them break free from the cycle of addiction.

**ng

26/03/2025

Va**ng vs. Drugs: The lesser of two evils: Pick Your Poison?

When it comes to harm reduction, va**ng is often seen as a safer alternative to smoking, but it’s still not without risk. While it may help reduce some of the harmful effects of traditional ci******es, such as tar and toxins, the long-term health impacts are still being studied, and ni****ne addiction remains a significant concern. Though va**ng is less harmful than smoking, it still carries potential risks, including lung damage, heart issues, and dependence on ni****ne. The debate continues, but va**ng should not be considered completely safe.

On the other hand, drug use—particularly illicit substances—poses far more serious health risks, including addiction, overdose, and severe mental and physical health consequences. The dangers of drugs like opioids, stimulants, and other illicit substances are well documented, and their impact on individuals and communities is far-reaching.

A key issue in the va**ng discussion arose from a viral Vice article that warned of "popcorn lung," a condition linked to va**ng. While this fear was based on a specific study involving a chemical used in flavored e-liquids, this claim has since been manipulated by media outlets to fuel widespread fear. The viral spread of this information sparked significant backlash, despite the fact that the actual risk of popcorn lung from va**ng is minimal compared to other forms of harm like smoking. This is a prime example of how media can distort health information, and it’s a reminder to critically evaluate the sources of such claims.

When it comes to recovery, the abstinence approach—where individuals are expected to quit entirely—may not be the answer at first for everyone. For some, it can be overwhelming and counterproductive, especially if they’re just starting their journey. The idea of quitting everything immediately might not always lead to success and could create feelings of failure. Instead, a harm reduction strategy, which allows for small, incremental changes, can be more effective in the short term. Over time, as individuals build healthier habits and gain confidence in their ability to make choices, complete abstinence can become a long-term goal—considered the gold standard in recovery. This approach recognizes that every step toward improvement counts, even if complete abstinence isn't initially possible.

Sure, parents may find this topic controversial, given age restrictions and their desire to protect their children. Ultimately, the decision lies with them. From an ethical standpoint, this post is not about supporting or condoning va**ng or drug use but rather about providing information, educating, and creating an opportunity to explore and make informed decisions. It’s about finding a balance between healthier habits and those that are less healthy. As the topic suggests, it’s about picking the lesser of two evils—"pick your poison."

However, in the context of harm reduction, it’s crucial that we avoid judgment when it comes to those struggling with any form of substance use, whether it's va**ng or drugs. Rather than using a punitive approach, we should focus on providing support, understanding, and empathy. Harm reduction is about creating a space where individuals can confront their struggles without shame. Approaches like positive reinforcement—where good behavior is rewarded—are more effective than punishment in encouraging long-term recovery and healthier habits.
We should work to meet individuals where they are in their journey, offering non-judgmental support to help them make healthier choices. By focusing on compassion and understanding, we can empower those facing these challenges and help them break free from the cycle of addiction.

**ng

26/03/2025

The first quarter of 2025 has come and gone, yet the world remains in turmoil. Three years after the height of the COVID-19 pandemic, its lingering mental health challenges are compounded by ongoing global crises—economic downturns, rising inflation, geopolitical tensions, and wars affecting Europe, the USA, and beyond. In South Africa, the recent cessation of grants from the USA has further strained social and economic stability, increasing stress and uncertainty for many. As we navigate these turbulent times, widespread anxiety, depression, and burnout persist. Prioritizing mental well-being and seeking support has never been more crucial.

Mental health and substance use disorders have surged since the pandemic, significantly increasing mortality rates among those with preexisting mental health conditions. Addressing these vulnerabilities remains an ongoing challenge.

A study by Badinlou, Lundgren, and Jansson-Fröjmark examined the mental health impact of post-COVID impairments, particularly fatigue, on depression, anxiety, and insomnia. Surveying 507 individuals with confirmed or probable SARS-CoV-2 infections, researchers found that over 70% reported at least one clinical-level mental health issue. Symptom severity correlated with the intensity of the original infection, hospitalization, and post-COVID fatigue, with reduced motivation being a key predictor of mental health struggles.

The study underscores the heightened risk of mental health challenges among COVID-19 survivors, especially those with lingering symptoms, highlighting the urgent need for targeted mental health support and intervention.

Previous research has shown that pandemic-related measures such as lockdowns and quarantine significantly increased mental health issues. Post-COVID conditions, including PTSD, depression, anxiety, and insomnia, persist in many individuals, even those with mild infections. Nearly half of those infected with SARS-CoV-2 report mid- or long-term symptoms. The study by Badinlou et al. reinforces the necessity for comprehensive mental health interventions.

As Brené Brown points out, vulnerability is still stigmatized, yet it fosters creativity, new beginnings, and growth. Gabor Maté’s "The Myth of Normal" challenges societal norms, emphasizing the importance of prioritizing mental health to create a more stable and compassionate society.

These studies make it clear: seeking help and prioritizing mental well-being is essential. Taking the step to heal and ask for support is not only beneficial—it is necessary.

To book a counselling session at our St. Francis Bay offices, use the enquiry form on the page or contact us via WhatsApp at 082 976 0806.



Visit: https://www.capetownrehab.com
Email: recovery@capetownrehab.com

25/03/2025

✨ Revamp Your Life with the Art of Journaling ✨

Journaling isn’t just about writing—it’s about self-discovery, healing, and personal growth. You don’t need to be a professional writer or have perfect grammar.
As Brenda Ueland once said, *“Everybody is talented, original, and has something important to say.”

When you put pen to paper (or fingers to keyboard), you create a sacred space for your thoughts, emotions, and inner guidance to unfold. Trusting this process strengthens your connection with yourself and allows for deep healing.

Ready to Start? Here’s How:
✍️ Stop. Observe. Silence Your Inner Critic. Let go of self-judgment and write freely.
⏳Create a Sacred Space & Time. Set aside a quiet moment in your day just for journaling.
🛡️ Make Your Journal a Safe Space. This is your personal, judgment-free zone.
🔍 Pay Attention to What’s Beneath the Surface.
Journaling isn’t just about what’s obvious—it’s about uncovering hidden thoughts and emotions.
📖 Revisit Past Entries.
Reflect on your growth by rereading old journal entries daily or weekly.
💡 Use Journaling to Navigate Difficult Emotions.
Writing can help process and release what weighs you down.

Journaling is a powerful act of self-expression and guidance. Are you ready to begin your journey within?

20/03/2025

Bill Miller:
First of all, post-treatment changes in addictive behavior tend, on average, to sustain very well in the long run. Individuals bounce around a bit, but if, for example, clients show on average 90% days abstinent at the end of treatment, it will probably still be 80% days abstinent 1, 2, or 3 years later. That's true for most any addiction treatment that produces significant change. In Project MATCH we directly compared cognitive-behavior therapy (12 sessions), motivational enhancement therapy (4 sessions), and twelve-step facilitation therapy (12 sessions). Overall improvement was huge, was the same for all three treatment groups (randomly assigned), and sustained very well at 1-3 year follow-up. That's the normal outcome of treatment for alcohol use disorders, and has been since the 1970s, replicated in many studies. So how do we develop such pessimistic beliefs about treatment outcome? It's a product of perfectionism. We have even used "survival curves" on which, once you have a drink, you fall off and can never get back in the "success" category. Imagine if we used that standard in treating hypertension or diabetes: one elevated blood pressure or blood sugar and treatment failed. The very idea of "relapse" is misleading, because it implies that there are only two possible outcomes: perfection or disaster. In fact, most outcomes fall somewhere in between, and overall post-treatment outcomes are very good. - Dr William R. Miller (Co-founder of Motivational Interviewing