In recovery, stress can feel even more intense because they’re adjusting to a new way of living and dealing with emotions without substances. Without a solid stress-management plan, even a small stressor can build up, leading to frustration, anxiety, or even depression. Over time, these feelings might make someone feel as though they need the temporary “comfort” they used to find in substances, which can ultimately lead to relapse.
In this blog post, we’ll explain the connection between stress and addiction recovery. We’ll also provide a toolkit of strategies to stay calm and clear-headed, even when life gets tough.
Why Stress Can Trigger Relapse
Stress management is one of the most important parts of relapse prevention because stress is a major trigger that can lead people back to old habits. When someone in recovery faces stress, whether it’s from work, relationships, or personal challenges, it can create overwhelming feelings that may make them crave substances as a way to escape or feel relief.
Here are a few examples of how stress shows up in recovery:
- After a tough day at work with unexpected deadlines, someone in recovery might feel overwhelmed and crave the temporary escape they used to find in alcohol.
- A person in recovery experiences a fight with a friend, leading to feelings of isolation and frustration, which can heighten the temptation to use substances for comfort.
- Financial stress from unexpected bills can cause intense anxiety, making someone think about using drugs as a way to cope with the pressure.
- Being in a social setting where others are using or under the influence of substances can create stress and discomfort, triggering memories of past habits and making it hard to stay sober.
- Receiving bad news, like the loss of a loved one, can create deep emotional stress, which might make someone consider relapse as a way to numb the pain.
These scenarios aren’t guarantees of relapse but are examples of situations that can raise stress levels and make staying sober feel more challenging. Managing stress effectively doesn’t eliminate these situations, but it helps keep them from becoming overwhelming triggers.
Tactics to Manage Stress in Addiction Recovery
Stress-management techniques aren’t quick fixes, but skills you can practice and strengthen over time. Use them to build a mental health routine — the more you use them, the better you’ll get at handling stress in a healthy way.
Practice Deep Breathing
Deep breathing is a simple but powerful tool to calm your body and mind. When stress hits, your heart rate and breathing often speed up, making you feel tense and anxious. Deep breathing reverses this by slowing everything down and helping you feel more in control. Try this: inhale slowly through your nose for four seconds, hold your breath for four seconds, and then exhale slowly through your mouth for four seconds. Repeat this a few times. Practicing this technique regularly helps you get better at calming yourself when you’re in stressful situations, so you’re not tempted to turn to old habits.
Get Moving with Exercise
Physical activity is one of the best ways to release stress, and it doesn’t have to be intense to work. Exercise helps your body release endorphins, which are natural chemicals that boost your mood and reduce feelings of stress. Even a short 15- to 20-minute walk outside can clear your mind, improve your mood, and give you a fresh perspective. Try to incorporate some form of movement daily, like walking, biking, or even stretching. This regular activity builds a strong foundation for managing stress and makes you feel more energized and focused.
Talk It Out with Someone You Trust
Sometimes, stress builds up because we keep our feelings to ourselves. Having a support system in recovery to talk about what’s stressing you out can be freeing. It gives you a chance to release your emotions and get support or advice from people who care about you. Try to reach out when you feel overwhelmed or when you sense stress building up.
Use Journaling to Process Your Feelings
Writing in a journal is another powerful way to relieve stress. It helps you organize your thoughts, understand what’s bothering you, and find patterns in your stress triggers. Set aside a few minutes each day to write about what’s on your mind. You don’t need to worry about how it sounds—just let your thoughts flow onto the page. Over time, journaling can help you spot things that cause you stress, so you can work on managing or avoiding them in the future.
Practice Mindfulness or Meditation
Mindfulness means focusing on the present moment instead of worrying about the past or future. This practice manages stress by helping you feel more grounded and less stressed. Start with a simple exercise: sit comfortably, close your eyes, and pay attention to your breathing. Notice how your body feels and try to let go of other thoughts. Even five minutes of this can make a big difference. By practicing mindfulness regularly, you train your brain to stay calm and focused, making it easier to handle stress when it comes up.
Make Time for Hobbies or Activities You Enjoy
Doing something you enjoy is one of the best ways to relieve stress and stay positive. Whether it’s painting, playing music, cooking, or reading, hobbies give your mind a break and allow you to focus on something fun and fulfilling. Try to set aside time each week to do something just for you. Engaging in activities you enjoy reminds you that there’s more to life than stress and can give you something to look forward to, helping you stay motivated in recovery.
Learn More About Managing Stress in Recovery
Recovery can sometimes feel overwhelming, but with the right support, these challenges become more manageable and rewarding. At Northpoint Denver, our addiction aftercare program can guide you through proven stress-management techniques and provide the support you need to stay strong in recovery. Contact us to learn more about relapse prevention today.