Stress is a part of everyday life. Most people feel anxious or worry about tasks, people, and events. Yet, without effective coping mechanisms, your brain seeks out some type of relief from the stress. For those with substance use disorder (SUD), that relief could come from using a substance.
If you are in addiction recovery or are working on that path, having more effective strategies to manage stress could be critical. At English Mountain, we encourage you to explore stress relief in healthy ways, including using strategies like those discussed here.
Why Stress Management Matters in Recovery
Stress management is a very important part of your recovery journey. Stress is problematic and can lead to worsening health complications and even physical crisis. Stress can lead to:
- Changes in energy, desires, and interests
- Worsening of physical health problems
- Complications and intensifying symptoms of mental health problems
- Headaches and body pain
- Feelings of anger, fear, or worry
- Trouble concentrating
- Difficulty making decisions
- Problems sleeping
There is also an increased risk of using alcohol or drugs as a type of self-medication. For a short time, you may feel the stress ease away. Yet, these substances create their own complications.
Effective Strategies for Managing Stress in Addiction Recovery
Learning how to avoid stress isn’t possible. Instead, consider ways to manage stress that allow you to enjoy a better quality of life.
Immediate Support: Breathe
In a moment of intense stress, when you are unable to fix the problem, step aside and breathe. Take several deep breaths in through your nose and then expel them through your mouth. Watch your stomach and chest rise and fall with each one.
This process calms your breathing and slows your heart rate. It also gives your brain a bit of time to reflect and redirect your energy. In the heat of the moment, this is an important step to take to reduce worsening and intensifying fear.
Focus on Gratitude
It can seem really hard to think about being thankful when you’re facing intense anxiety and worry. However, by changing your brain’s thought processes, you create an opportunity to refocus. Sit down after a stressful day and reflect.
Write or state things you’re grateful for in that moment, no matter how simplistic they may be. It could be things like your health, your family, or your home. Focus on anything that is positive.
By doing this, you redirect your brain away from intense stress and constant focus on the negative. Instead, you move towards positive, giving your brain a bit of a break. That leads to better clarity. It can help your brain focus on what it can control.
Talk to a Professional
There are times when stress is out of your control. You feel helpless because of what’s happening around you, and you are unsure what you can or should do. That’s a good indication that now is a time to speak to a professional.
Your therapist can help you break down what you are facing and even tap into previous trauma or experiences that could be influencing the intense stress. Your therapist will then work with you to create a plan for action, or no plan at all, depending on the situation.
Recognize the Importance of Change
The reality is, whatever is pushing you towards feeling like this isn’t something you can ignore, no matter how many meditation sessions you have. That means it’s time to do something about it. When there is a need to change, consider the following.
- Look at what about the situation is creating the intense stress for you. It may be the underlying cause of the events or the people involved.
- Address your current mental health needs. Conditions like anxiety and bipolar disorder can worsen stress symptoms, often making situations seem far worse than what others experience. Talk to your team about co-occurring disorders.
- Find the resources to help you change the situation. If your job is causing you stress, create a plan for making a change. If it is family difficulties, work with your therapist through family therapy or, in some cases, leave behind the pain and move on. Work to find the resources for support in any situation.
Know When to Get Help for Addiction
Your drug and alcohol addiction treatment center in Sevierville, TN, is ready to help you. At English Mountain, we listen, guide, and support you throughout your journey. That includes helping you find relief from stress and develop strategies to improve your overall quality of life. Reach out to us now. Let us create a plan for you to start on the path to being in addiction recovery.
