Tennessee Drug Rehab Information

(865) 335-5286 A + DUI and Defensive Driving Schools Rehab Alcoa www.duischooltn.com
Info: A + DUI and Defensive Driving Schools R

(423) 339-2713 Action Counseling and Consulting Rehab Cleveland Info: Action Counseling and Consulting Rehab

(423) 351-0088 Action Counseling and Consulting Sweetwater Rehab Sweetwater Info: Action Counseling and Consulting Sweetwa

(865) 546-7577 Agape Inc Knoxville Knoxville Rehab Knoxville www.agapetn.org
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(865) 546-7577 Agape Inc Knoxville Rehab Knoxville www.agapetn.org
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(865) 546-7577 Agape Inc Rehab Knoxville www.agapetn.org
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(731) 427-7238 Aspell Recovery Center Rehab Jackson www.aspellrecovery.com
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(901) 271-5348 Baby Love Case Management Pregnant Women Program Rehab Memphis cmiofmemphis.org
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(731) 884-8400x8266 Baptist Memorial Hospital Behavioral Healthcare Rehab Union City www.bmhcc.org
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(865) 981-2300 Blount Memorial Hospital Emotional Health and Recovery Center Rehab Maryville www.blountmemorial.org
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(423) 892-2639 Bradford Health Services Chattanooga Regional Office Rehab Chattanooga www.bradfordhealth.com
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(931) 542-9816 Bradford Health Services Clarksville Regional Office Rehab Clarksville www.bradfordhealth.com
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(931) 528-6803 Bradford Health Services Cookeville Regional Office Rehab Cookeville www.bradfordhealth.com
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(615) 595-1028 Bradford Health Services Franklin Regional Office Rehab Franklin www.bradfordhealth.com
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(800) 464-0824 Bradford Health Services Manchester Outreach Coffee Rehab Manchester www.bradfordhealth.com
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(800) 677-8209 Bradford Health Services Nashville Outreach Rehab Nashville www.bradfordhealth.com
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(865) 693-9326 Bradford Health Services Rehab Knoxville www.bradfordhealth.com
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(865) 573-3656 Brookhaven Retreat Rehab Seymour www.brookhavenretreat.com
Info: Brookhaven Retreat Rehab

(800) 447-2766 Buffalo Valley Inc Hohenwald Hohenwald Rehab Hohenwald www.buffalovalley.org
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(800) 447-2766 Buffalo Valley Inc Hohenwald Rehab Hohenwald www.buffalovalley.org
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(800) 447-2766 Buffalo Valley Inc Rehab Hohenwald www.buffalovalley.org
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(800) 447-2766 Buffalo Valley Outpatient Rehab Hohenwald www.buffalovalley.org
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(423) 562-7426 Campbell County Outpatient Center Rehab LaFollette www.ridgeviewresources.com
Info: Campbell County Outpatient Center Rehab

(731) 925-4447 Care of Savannah Jack Gean Shelter for Men Rehab Savannah Info: Care of Savannah Jack Gean Shelter for M

(731) 925-8619 Care of Savannah Jack Gean Shelter for Women Rehab Savannah Info: Care of Savannah Jack Gean Shelter for W

(731) 642-0521 Carey Counseling Center Paris Site Rehab Paris www.careyinc.org
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(731) 855-2871 Carey Counseling Center Trenton Site Rehab Trenton www.careyinc.org
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(731) 885-8810 Carey Counseling Center Union City Site Rehab Union City www.careyinc.org
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(615) 453-0601 Carlton G Wood PhD and Deborah S Wood LADAC Rehab Lebanon Info: Carlton G Wood PhD and Deborah S Wood LA

(615) 446-3797 Centerstone Dickson Rehab Dickson www.centerstone.org
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(931) 920-7200x7247 Centerstone Harriet Cohn Center Rehab Clarksville www.centerstone.org
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(615) 279-6700 Centerstone Luton Mental Health Services Rehab Nashville www.centerstone.org
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(615) 460-4300 Centerstone Madison Rehab Madison www.centerstone.org
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(931) 359-5802 Centerstone Marshall County Mental Health Center Rehab Lewisburg www.centerstone.org
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(931) 461-1300x1335 Centerstone Tullahoma Rehab Tullahoma www.centerstone.org
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(931) 722-3644 Centerstone Wayne County Mental Health Center Rehab Waynesboro centerstone.org
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(931) 473-9649 CHEER Mental Health Center Rehab Mc Minnville www.vbhcs.org
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(865) 933-4110 Cherokee Health Systems Blaine Rehab Blaine www.cherokeehealth.com
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(865) 670-9231 Cherokee Health Systems Knoxville Rehab Knoxville www.cherokeehealth.com
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(865) 992-3849 Cherokee Health Systems Maynardville Rehab Maynardville www.cherokeehealth.com
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(423) 586-5032 Cherokee Health Systems Morristown Rehab Morristown www.cherokeehealth.com
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(423) 626-8271 Cherokee Health Systems New Tazewell Rehab New Tazewell www.cherokeehealth.com
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(423) 623-5301 Cherokee Health Systems Newport Rehab Newport www.cherokeehealth.com
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(865) 947-6220 Cherokee Health Systems Powell Rehab Powell www.cherokeehealth.com
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(865) 993-4300 Cherokee Health Systems Rehab Bean Station www.cherokeehealth.com
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(865) 573-0698 Cherokee Health Systems Seymour Rehab Seymour www.cherokeehealth.com
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(423) 587-7337 Cherokee Health Systems Substance Abuse Treatment Program Rehab Talbott www.cherokeehealth.com
Info: Cherokee Health Systems Substance Abuse

(865) 246-1100x235 Child and Family Tennessee Great Starts Rehab Knoxville www.child-family.org
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(901) 360-0442 Cocaine and Alcohol Awareness Program (CAAP) Rehab Memphis www.caapincorporated.com
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(423) 928-6581 Comprehensive Community Services OP Counseling Ctr Johnson City Office Rehab Johnson City www.ccstreatment.com
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(423) 765-2653 Comprehensive Community Services OP Treatment Center Kingsport Office Rehab Kingsport Info: Comprehensive Community Services OP Trea

(423) 764-2196 Comprehensive Community Services Probations Bristol Office Rehab Bristol www.ccstreatment.com
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(423) 639-7777 Comprehensive Community Services Rehab Greeneville www.ccstreatment.com
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(423) 349-4070 Comprehensive Community Services Residential Treatment Center Rehab Kingsport www.ccstreatment.com
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(865) 970-7747 Cornerstone of Recovery Inc Rehab Louisville www.cornerstoneofrecovery.com
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(423) 756-7644 Council for Alcohol DA Servs (CADAS) Family Way Rehab Chattanooga www.cadas.org
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(423) 756-7644 Council for Alcohol DA Servs (CADAS) Rehab Chattanooga www.cadas.org
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(423) 267-6425x201 Council for Alcohol DA Servs (CADAS) Scholze Ctr for Adolescents Rehab Chattanooga www.cadas.org
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(615) 446-7034 CRC Health Tennessee DBA New Life Lodge Rehab Burns www.newlifelodge.com
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(865) 286-5637 Cross Roads Counseling Center Rehab Sevierville www.crossroadscctn.com
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(615) 352-1757 Cumberland Heights Alcohol and Drug Treatment Rehab Nashville www.cumberlandheights.org
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(615) 872-2757 Cumberland Heights Outpatient Services of Hermitage Rehab Hermitage www.cumberlandheights.org
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(731) 660-2790 Cumberland Heights Outpatient Services of Jackson Rehab Jackson www.cumberlandheights.org
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(615) 444-4300 Cumberland Mental Health Services Alcohol and Drug Program Rehab Lebanon www.vbhcs.org
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(615) 824-5801 Cumberland Mental Health Services Inc Hendersonville Rehab Hendersonville www.vbhcs.org
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(615) 452-1354 Cumberland Mental Health Services Inc Rehab Gallatin www.vbhcs.org
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(931) 823-5678 Dale Hollow Mental Health Center Rehab Livingston www.vbhcs.org
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(901) 369-6021 Delta Medical Center Rehab Memphis www.deltamedcenter.com
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(865) 522-0661 DRD Knoxville Medical Clinic Central Rehab Knoxville Info: DRD Knoxville Medical Clinic Central Reh

(865) 522-0161 DRD Knoxville Medical Clinic Rehab Knoxville Info: DRD Knoxville Medical Clinic Rehab

(865) 525-4627 E M Jellinek Center Rehab Knoxville Info: E M Jellinek Center Rehab

(877) 459-8595 English Mountain Recovery Rehab Sevierville www.emrecovery.org
Info: English Mountain Recovery Rehab

(865) 602-2021x102 Florence Crittenton Agency Intensive Outpatient Pregnant Rehab Knoxville www.fcaknox.org
Info: Florence Crittenton Agency Intensive Out

(423) 308-2560 Focus Healthcare of Tennessee Rehab Chattanooga www.focustreatmentcenter.com
Info: Focus Healthcare of Tennessee Rehab

(423) 989-4502 Frontier Health Bristol Regional Counseling Center Rehab Bristol www.frontierhealth.org
Info: Frontier Health Bristol Regional Counsel

(423) 232-4130 Frontier Health Magnolia Ridge Rehab Johnson City www.frontierhealth.org
Info: Frontier Health Magnolia Ridge Rehab

(423) 639-1104 Frontier Health Nolachuckey Holston Mental Health Ctr Rehab Greeneville www.frontierhealth.org
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(423) 232-2600 Frontier Health Watauga Mental Health Center Rehab Johnson City www.frontierhealth.org
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(901) 276-2364 Grace House Extended Rehab Memphis www.gracehousememphis.org
Info: Grace House Extended Rehab

(901) 722-8460 Grace House Inc Rehab Memphis www.gracehousememphis.org
Info: Grace House Inc Rehab

(615) 794-9973 Guidance Center Franklin Rehab Franklin www.vbhcs.org
Info: Guidance Center Franklin Rehab

(615) 893-0770 Guidance Center Murfreesboro Rehab Murfreesboro www.vbhcs.org
Info: Guidance Center Murfreesboro Rehab

(615) 459-9251 Guidance Center Smyrna Rehab Smyrna www.vbhcs.org
Info: Guidance Center Smyrna Rehab

(901) 743-1836x2228 Harbor House Inc Memphis Rehab Memphis www.harborhousememphis.org
Info: Harbor House Inc Memphis Rehab

(865) 523-4704x3409 Helen Ross McNabb Center CenterPointe Adult Services Rehab Knoxville www.mcnabbcenter.org
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(865) 523-4704 Helen Ross McNabb Center CenterPointe Detoxification Unit Rehab Knoxville www.mcnabbcenter.org
Info: Helen Ross McNabb Center CenterPointe De

(865) 521-9788 Helen Ross McNabb Center Sisters of the Rainbow Rehab Knoxville www.mcnabbcenter.org
Info: Helen Ross McNabb Center Sisters of the

(731) 784-8814 Heres Hope Counseling Center Humboldt Rehab Humboldt Info: Heres Hope Counseling Center Humboldt Re

(731) 287-8100 Heres Hope Counseling Center Rehab Dyersburg Info: Heres Hope Counseling Center Rehab

(423) 745-8802 Hiwassee Mental Health Center Athens Rehab Athens www.vbhcs.org
Info: Hiwassee Mental Health Center Athens Reh

(423) 479-5454 Hiwassee Mental Health Center Rehab Cleveland www.vbhcs.org
Info: Hiwassee Mental Health Center Rehab

(423) 442-9850 Hiwassee Mental Health Rehab Madisonville Info: Hiwassee Mental Health Rehab

(865) 482-4826 Hope of East Tennessee Inc Oak Ridge Rehab Oak Ridge www.hopeofet.org
Info: Hope of East Tennessee Inc Oak Ridge Reh

(865) 482-4826 Hope of East Tennessee Inc Rehab Oak Ridge www.hopeofet.org
Info: Hope of East Tennessee Inc Rehab

(731) 423-3653 Jackson Area Council on Alcoholism and Drug Dependency Rehab Jackson www.jacoa.org
Info: Jackson Area Council on Alcoholism and D

(731) 660-0880 Jackson Professional Associates Rehab Jackson Info: Jackson Professional Associates Rehab

(423) 926-1171x2762 James H Quillen VAMC Rehab Mountain Home www.mountainhome.va.gov/
Info: James H Quillen VAMC Rehab

(423) 870-9033 Johnson Mental Health Center Rehab Chattanooga www.vbhcs.org
Info: Johnson Mental Health Center Rehab

(615) 885-3615 Kathryn Benson Clinical Consulting Rehab Nashville Info: Kathryn Benson Clinical Consulting Rehab

(901) 726-6053 La Paloma Treatment Center Rehab Memphis www.lapalomatreatment.com/
Info: La Paloma Treatment Center Rehab

(615) 327-6255 Lloyd C Elam Mental Health Center Meharry Medical College Rehab Nashville Info: Lloyd C Elam Mental Health Center Meharr

(901) 416-5600 Memphis City Schools Mental Health Ctr Adolescent Outpatient A and D Trt Prog Rehab Memphis Info: Memphis City Schools Mental Health Ctr A

(901) 272-7751 Memphis Recovery Centers Inc Rehab Memphis www.memphisrecovery.com
Info: Memphis Recovery Centers Inc Rehab

(901) 682-6136 Mental Health Resources P Rehab Memphis www.mhrmemphis.com
Info: Mental Health Resources P Rehab

(731) 285-6535 Midsouth Treatment Center Rehab Dyersburg Info: Midsouth Treatment Center Rehab

(423) 942-3961 Mountain Valley Mental Health Center Volunteer Behavioral Healthcare System Rehab Jasper www.vbhcs.org
Info: Mountain Valley Mental Health Center Vol

(615) 259-4866x215 Nashville CARES Rehab Nashville Info: Nashville CARES Rehab

(615) 251-8805 Next Door Inc Rehab Nashville www.thenextdoor.org
Info: Next Door Inc Rehab

(865) 934-2890 Next Door Knoxville Rehab Knoxville www.thenextdoor.org
Info: Next Door Knoxville Rehab

(423) 894-4220 Parkridge Valley Hospital Rehab Chattanooga www.parkridgevalley.com
Info: Parkridge Valley Hospital Rehab

(615) 342-1400 Parthenon Pavilion CMC Dual Stabilization Unit Rehab Nashville www.tristarhealth.com
Info: Parthenon Pavilion CMC Dual Stabilizatio

(731) 587-3854 Pathways of Tennessee Inc Martin Rehab Martin Info: Pathways of Tennessee Inc Martin Rehab

(731) 772-4685 Pathways of Tennessee Inc Rehab Brownsville Info: Pathways of Tennessee Inc Rehab

(731) 885-9333 Pathways of Tennessee Inc Union City Rehab Union City Info: Pathways of Tennessee Inc Union City Reh

(731) 541-8200 Pathways of Tennessee Substance Abuse Treatment Division Rehab Jackson Info: Pathways of Tennessee Substance Abuse Tr

(865) 970-9800 Peninsula Hospital Dual Diagnosis Program Rehab Louisville Info: Peninsula Hospital Dual Diagnosis Progra

(865) 970-9800 Peninsula Lighthouse Rehab Knoxville www.peninsulabehavioralhealth.org
Info: Peninsula Lighthouse Rehab

(931) 388-9406 Place of Hope Inc Rehab Columbia www.placeofhopetn.org
Info: Place of Hope Inc Rehab

(931) 432-4123 Plateau Mental Health Center Rehab Cookeville www.vbhcs.org
Info: Plateau Mental Health Center Rehab

(731) 287-1794x33 Professional Care Services of West Tennessee Dyersburg Rehab Dyersburg www.pcswtn.org
Info: Professional Care Services of West Tenne

(901) 873-0305 Professional Care Services of West Tennessee Rehab Covington www.pcswtn.org
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(731) 635-3968 Professional Care Services of West Tennessee Ripley Rehab Ripley www.pcswtn.org
Info: Professional Care Services of West Tenne

(901) 465-9831 Professional Care Services of West Tennessee Somerville Rehab Somerville www.pcswtn.org
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(731) 658-6113 Quinco Community Mental Health Center Rehab Bolivar Info: Quinco Community Mental Health Center Re

(731) 989-3401 Quinco Mental Health Center Chester County Center Rehab Henderson Info: Quinco Mental Health Center Chester Coun

(731) 852-3112 Quinco Mental Health Center Decatur County Center Rehab Decaturville Info: Quinco Mental Health Center Decatur Coun

(731) 925-5054 Quinco Mental Health Center Hardin County Center Rehab Savannah Info: Quinco Mental Health Center Hardin Count

(731) 967-8803 Quinco Mental Health Center Henderson County Center Rehab Lexington Info: Quinco Mental Health Center Henderson Co

(731) 664-2083 Quinco Mental Health Center Madison County Center Rehab Jackson Info: Quinco Mental Health Center Madison Coun

(731) 645-5753 Quinco Mental Health Center McNairy County Center Rehab Selmer Info: Quinco Mental Health Center McNairy Coun

(901) 372-7878 Raleigh Professional Associates Rehab Memphis Info: Raleigh Professional Associates Rehab

(800) 849-5969 Ranch Rehab Nunnelly www.recoveryranch.com
Info: Ranch Rehab

(615) 255-5222 Renewal House Inc Rehab Nashville www.renewalhouse.org
Info: Renewal House Inc Rehab

(865) 482-1076x1100 Ridgeview Psychiatric Hospital and Center Rehab Oak Ridge www.ridgeviewresources.com
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(800) 832-0388 Rolling Hills Hospital Franklin Rehab Franklin www.rollinghillshospital.org
Info: Rolling Hills Hospital Franklin Rehab

(615) 244-4802 Samaritan Recovery Community Inc Rehab Nashville www.samctr.org
Info: Samaritan Recovery Community Inc Rehab

(901) 521-1131x201 Serenity Recovery Centers Inc Rehab Memphis www.serenityrecovery.org
Info: Serenity Recovery Centers Inc Rehab

(423) 339-4166 Skyridge Medical Center West Side Pine Ridge Treatment Center Rehab Cleveland www.skyridgemedicalcenter.net
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(731) 925-2767 Solutions of Savannah Rehab Savannah Info: Solutions of Savannah Rehab

(901) 369-1400x1214 Southeast Mental Health Center Alcohol and Drug Abuse Program Rehab Memphis Info: Southeast Mental Health Center Alcohol a

(731) 393-0304 Spirit Lake Recovery Rehab Mc Kenzie www.spiritlakerecovery.com
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(901) 332-2227 Synergy Treatment Centers Rehab Memphis www.synergytc.org
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(615) 420-6673 Teen Challenge International Nashville Headquarters Womens Division Rehab Goodlettsville www.teenchallengenashville.com
Info: Teen Challenge International Nashville H

(423) 296-6451 Tennessee Community Counseling Services Inc Rehab Chattanooga www.tennesseecommunitycounseling.com
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(423) 613-4350 Tennessee Community Health Servs Alfred E Watts Recovery Center Rehab Newport www.tncommunityhealth.com
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(423) 613-8822 Tennessee Community Health Servs Cocke County Rehab Newport www.tncommunityhealth.com
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(865) 774-4432 Tennessee Community Health Servs Inc Rehab Sevierville Info: Tennessee Community Health Servs Inc Reh

(931) 685-0957 Tony Rice Center For Men Rehab Shelbyville www.tonyricecenter.com
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(615) 228-8902 United Neighborhood Health Services Rehab Nashville www.unitedneighborhood.org
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(901) 323-8400 Urban Family Ministries Rehab Memphis www.wroc.us
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(615) 327-4751 VA Tennessee Valley Healthcare System Rehab Nashville www.tennesseevalley.va.gov
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(615) 327-7000 Vanderbilt Addiction Center Vanderbilt Psychiatric Hospital Rehab Nashville www.mc.vanderbilt.edu/addiction
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(901) 722-9420 VCPHCS VIII DBA The Memphis Ctr for Research AT Rehab Memphis Info: VCPHCS VIII DBA The Memphis Ctr for Re

(615) 225-3963 Veterans Affairs Medical Center TVHs Substance Abuse Treatment Program Rehab Murfreesboro www.tennesseevalley.va.gov
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(931) 484-8020 Volunteer Behavioral Healthcare System Cumberland Mountain Mental Health Ctr Rehab Crossville www.vbhcs.org
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(423) 479-0353 Volunteer Behavioral Healthcare System Reality House Rehab Cleveland www.vbhcs.org
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(423) 570-0077 Volunteer Behavioral Healthcare System RHEA County Mental Health Center Rehab Dayton www.vbhcs.org
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(615) 666-8070 Volunteer Behavioral Healthcare System Valley Ridge Rehab Lafayette www.vbhcs.org
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(615) 898-0771 Volunteer Behavioral Healthcare The Guidance Center Rehab Murfreesboro www.vbhcs.org
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(423) 265-3122 Volunteer Treatment Center Inc Rehab Chattanooga www.crchealth.com
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(731) 988-5251 Youth Town of TN Inc Rehab Pinson www.youthtown.net
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Community Reinforcement Approach

The Community Reinforcement Approach Plus Vouchers is an intensive 24-week outpatient therapy for treatment of cocaine and alcohol addiction. The treatment goals are twofold: To maintain abstinence long enough for patients to learn new life skills to help sustain it and to reduce alcohol consumption for patients whose drinking is associated with cocaine use. Patients attend one or two individual counseling sessions each week, with the focus being on improving family relations, learning a variety of skills to minimize drug use, receiving vocational counseling and developing new recreational activities and social networks. People who also abuse alcohol receive monitored dosages of disulfiram Antabuse therapy. Patients submit urine samples two or three times each week and receive vouchers for samples that are without cocaine. The value of the vouchers increases with consecutive clean samples. Patients may exchange vouchers for retail goods that are consistent with a lifestyle without cocaine use. This approach facilitates engagement in treatment and systematically aids patients in acquiring substantial periods of cocaine abstinence. The approach is effective in urban and rural areas during outpatient treatment of adults addicted to opioids and with inner city methadone maintenance patients who have high rates of intravenous cocaine abuse.

Common Sleep Disorders

A number of sleep disorders can disrupt sleep quality and result in excessive daytime sleepiness, even if a person spends enough restful time in bed. (See "Common Signs of a Sleep Disorder"). More than 70 sleep disorders affect at least 40 million Americans and account for an estimated $16 billion in medical costs each year, not counting costs due to lost work time and other factors. The four most common sleep disorders are: insomnia; obstructive sleep apnea (sleep-disordered breathing); restless legs syndrome (RLS); and narcolepsy. Additional sleep problems include sleepwalking; sleep paralysis; night terrors; and other "parasomnias" that cause abnormal arousals.

Insomnia

Insomnia happens when a person has trouble falling asleep or staying asleep or has un-refreshing sleep despite having ample oppor­tunity to sleep. Life events occasionally cause insomnia for a short time. Such temporary insomnia is common and occurs simultaneously with stressful situations such as work, family pressures or a traumatic event. A National Sleep Foundation poll of adults in the United States found that close to half of the respondents reported temporary insomnia in the nights immediately having symptoms at least three nights per week for more than one month. Most cases of chronic insomnia are secondary or caused by another disorder or medications. Primary chronic insomnia is a distinct sleep disorder; doctors do not fully understand what brings insomnia about. About 30 to 40 percent of adults have some symptoms of insomnia within any given year and about 10 to 15 percent of adults have chronic insomnia. Chronic insomnia becomes more prevalent with age and women are more likely than men to report having insomnia.
Insomnia often causes problems during the day, such as excessive sleepiness, fatigue, a lack of energy, difficulty concentrating, depressed mood and irritability. Due to all of these potential consequences, untreated insomnia can impair quality of life as much as or more than, other chronic medical problems.
One or more of the following brings on chronic insomnia:
Another disease or mood disorder. The most common causes of insomnia are depression and or anxiety disorders. Neurological disorders such as Alzheimer's or Parkinson's disease may also result in insomnia as a symptom. Chronic insomnia can result from arthritis, asthma or other medical conditions in which symptoms become more troublesome at night, making it difficult to fall asleep or stay asleep.
Various prescribed and over-the-counter medications that can disrupt sleep, such as decongestants, certain pain relievers and steroids.
Sleep-disrupting behavior are: drinking alcohol; exercising shortly before bedtime; ingesting caffeine late in the day; watching TV or reading while in bed or irregular sleep schedules due to shift work or other causes.
Some people, however, have primary chronic insomnia. This condi­tion pertains to a tendency of being more "revved up" than normal (hyper arousal). Some people may have a heightened secretion of certain hormones, higher body temperatures, faster heart rates and a different pattern of brain waves while sleeping.
Doctors diagnose insomnia based mainly on sleep history, often by reviewing a sleep diary. An overnight sleep recording helps with diagnosis. Doctors also will try to diagnose and treat any other underlying medical or psycholog­ical problems as well as identify behaviors that might cause insomnia.
Often, people who have insomnia enter into a vicious sleep cycle. Because of having trouble sleeping in previous nights, insomniacs become anxious at the slightest sign that of not being able to fall asleep right away. This anxiety can make it more difficult to fall asleep. The more time spent in bed not sleeping and watching the clock, the more the anxiety--and sleeplessness--increases.
To break this cycle of anxiety and negative conditioning, experts recommend going to bed only when the insomniac is sleepy. If the person cannot fall asleep (or fall back to sleep) within 20 minutes, doctors recommend getting out of bed and going into another room to pursue a relaxing activity until sleepiness occurs again. Then return to bed. This reconditioning therapy is an effective way to treat insomnia.
Another effective behavioral strategy for some people is relaxation therapy. The technique involves progressively tensing and then relaxing each of the muscle groups in the body before sleep. Another method focuses on breathing deeply. Relaxation therapy can provide the needed slowing down period sleep so that the body and mind are indeed sleepy when bedtime arrives.
Sleep restriction therapy also works for some people who have insomnia. First, limit nightly sleep to four or five hours and then gradually add more sleep time each night until a normal night of sleep occurs. People should avoid daytime naps during this sleep restriction therapy because napping may prolong insomnia by making it harder to fall asleep at night. In addition, during sleep restriction therapy, avoid driving a car or operating dangerous machinery.
All these changes in behavior are part of "cognitive behavioral therapy." Cognitive behavioral therapy replaces negative thinking related to sleep with more realistic, positive thinking. Cognitive behavioral therapy is effective in most people who have chronic insomnia.
Some people who have chronic insomnia not corrected by behavioral therapy or treatment of an underlying condition may need prescription medication. These people should talk to a doctor before trying to treat insomnia with alcohol, over-the-counter or prescribed short-acting sedatives or sedating antihistamines that induce drowsiness. There are limited benefits of these treatments and there are associated risks. Some may help induce sleep but result in an un-refreshed feeling in the morning. Others drugs have longer-lasting effects and result in a tired or groggy feeling in the morning. Some treatments also may lose effectiveness over time. Doctors may prescribe sedat­ing antidepressants for insomnia, but the effectiveness of these medi­cines in people who do not have depression is unknown and there are significant side effects.
To treat insomnia, some people pursue natural remedies, such as melatonin supplements or valerian teas or extracts. These remedies are available over the counter. There is little evidence that melatonin can help relieve insomnia. Studies with valerian have also been inconclusive and the actual dose and purity of various supplements, extracts or teas that contain valerian may vary from product to product. In addition, because the Food and Drug Administration does not regulate melatonin, valerian and other natural remedies, the safety of these treatments is unknown.