As you begin your recovery journey, you may wonder how to handle uncomfortable situations and feelings of stress. Being one of the most common triggers for substance use, stress can feel overwhelming and hard to control. Many people unfortunately rely on drugs and alcohol to help them cope, leading to addiction and substance use disorders. Learning how to handle stress in a healthy, positive way will help those in recovery to continue to stay on track, allowing for progress and success along their recovery journey. Remember, recovery isn’t just about removing substances; it’s about replacing them with healthier ways to cope.
Here are some ways to cope with stress while in recovery:
Movement That Regulates Your Nervous System
A common misconception is that exercise needs to be intense for it to be effective. You actually don’t need extreme workouts to relieve stress. Consistent movement is often more effective. This works well because movement helps metabolize stress hormones like cortisol and increases endorphins. Some examples of moderate exercise that can help relieve stress include walking outside for 20-30 minutes, light strength training, yoga, or swimming. Always keep in mind that being consistent is key. If you can develop a daily routine, you will start to notice less stress – and your mood will improve.
Breathing Techniques
Did you know that breathing is one of the most effective ways to calm the body? This is true, because breathing directly affects our nervous system. A breathing technique that works for many people who are stressed includes inhaling for 4 seconds, holding your breath for 4 seconds, and then exhaling for 6 seconds. If you can do this for about 2 to 5 minutes, you will notice your body essentially recalibrates itself, allowing you to feel calmer and less stressed.
Expose Yourself to the Cold
Did you know that exposing yourself to the cold can actually help relieve stress? For example, you could splash cold water on your face, hold an ice pack, or end a shower with 30 seconds of cold water. This has been shown to effectively relieve stress because cold exposure triggers a physiological reset – you become focused on the present moment. This can also help reduce cravings and help keep your emotions balanced.
Create a Plan
An effective way to manage stress is to create a “stress plan” before you need it. Stress often feels worse when it comes unexpectedly. You can make a plan that includes 3 people you can reach out to, 5 coping tools that work for you, and 1 place you can go if being at home feels overwhelming. By being prepared with this plan ahead of time, you will know exactly what to do when stress comes on.
Victory Recovery Partners, a network of eight addiction-recovery centers on Long Island, New York, provides outpatient services to those struggling with addictions and substance use disorders. By providing total and complete care under one roof, including behavioral health, medication-assisted treatment, psychiatric services and wellness services, our motto of “No One Left Behind” holds true each and every day. For more information on Victory, please visit our website.