The pandemic has placed significant strain on people in recovery, with isolation and unemployment contributing to an increased risk of relapse.
In a rapidly changing world, it’s essential for those in recovery to adopt healthy coping strategies. Following a successful detox at a facility like Sunrise Recovery in Indiana, individuals can build resilience to maintain sobriety.
Stress can undermine recovery efforts, as challenging emotions such as anger, frustration, anxiety, and depression may trigger cravings. A key to staying strong lies in self-awareness and effective emotional management, especially when unexpected life challenges arise.
Setbacks are a natural part of life, and it’s important to remember that addiction is a brain disease rather than a moral failing. Extended substance use alters the brain’s chemistry, but there’s hope: the brain retains plasticity, allowing for new neural pathways to form. With practice, managing emotions during stressful times becomes more natural, reinforcing mental resilience much like physical strength training.
What Can You Do When It All Feels Overwhelming?
Address the Root Cause
First, it’s essential to be more attuned to your emotions than usual. Stress can build up unnoticed, and situations beyond your control that cause anger or frustration can potentially trigger negative thoughts that lead to relapse.
Stressful events are unavoidable, but staying aware of your emotions as they arise can make a difference. When you feel a craving, pause and ask yourself, “I’m craving—what’s causing this?”
It could be a financial worry or frustration with another driver on the road. Take a moment to assess instead of reacting impulsively.
Once you identify the underlying thoughts fueling the craving, you can develop a plan to approach them more positively. For instance, if you’re worried about bills, consider a solution like calling the utility company to discuss a payment plan. Avoid letting worries go unaddressed.
Exercise
Stress leads to an increase in cortisol, the body’s stress hormone, and a decrease in feel-good chemicals like dopamine, endorphins, and serotonin. Exercise is known to boost endorphin levels, which can improve your mood and help you handle stress more effectively.
When feeling stressed, try biking, swimming, or practicing gentle yoga to slow your heart rate and bring relief. You’ll feel better and be more prepared to handle the situation with a clearer mindset.
Practice Mindfulness
Regular mindfulness meditation has been shown to reduce stress over time. Techniques in mindfulness-based stress reduction encourage staying present within the body and mind.
When negative thoughts start racing, try sitting quietly with closed eyes and simply observe your thoughts without judgment. This practice helps separate emotions from thoughts, bringing a sense of calm. Gentle breathing while letting thoughts come and go can help you feel much more relaxed.
Incorporating daily mindfulness meditation can train your mind to slow down during stressful moments. Free online mindfulness meditation classes are also available to support this practice.
Eat Well
Eating a balanced, nutritious diet plays a key role in stress management, especially in recovery. Sometimes feelings of irritability are simply due to hunger, often referred to as being “hangry.”
Providing your body with protein, vitamins, and minerals can lift your mood. Enjoying nutrient-rich meals supports better stress management. Aim for at least five servings of fruits and vegetables each day, and stay well-hydrated.
Get Enough Rest
Adequate sleep is crucial for managing stress. If sleep is challenging, consider engaging in physical activity during the day to help promote restfulness at night.
Relaxation practices such as a sauna visit or a warm bath with lavender oil can also prepare your body and mind for sleep. Even quiet activities like reading can provide restful moments.
Attend a Support Program
12-step meetings offer a valuable source of support during stressful times in recovery. These gatherings provide a safe, anonymous space for open discussion without judgment.
You’ll find others who may be facing similar challenges, and if you have a sponsor, consider reaching out. Sponsors have strength in their recovery and can offer perspective, reminding you of your higher power and helping you find a healthier mindset.
Make a Call
Sometimes, all it takes to feel better is to talk to a friend who genuinely cares and knows how to lift your spirits. If you’re feeling depressed, anxious, or overwhelmed, don’t hesitate to pick up the phone. If you have a supportive sponsor with whom you have a good rapport, reaching out to them can help you regain your focus and strength. Before considering any substances, call for support first.
Get Outside
Spending time in nature can be incredibly therapeutic. If you’re feeling stressed, take a long walk in a park or along the coast. Pay attention to your surroundings—the sound of birds, the rustling leaves, and the vibrant colors. The fresh air can revitalize you and provide a calming effect.
Identify the stress relief methods that work best for you in your recovery. Each time you manage to ease negative feelings in stressful situations, you grow stronger. Many individuals successfully maintain their recovery despite facing significant life challenges, proving that you can too.
Next Steps
If you’re feeling stressed about any aspect of your recovery, don’t hesitate to reach out to us at +1 (877) 978 – 6747. A member of the friendly Sunrise Recovery team will be happy to assist you in getting back on track.
