6 Stress Management Tips While in Recovery
By Carl Towns
“Keep calm and . . . don’t stress out.”
How many times have you heard or read something similar? The “Keep calm and carry on” motto started in Britain during World War II to emphasize that problems are better solved when people are calm and collected.
This theme can also apply to the recovering ‘alcoholic’. When recovering from alcohol addiction, everyday problems can seem insurmountable when factoring in the additional stress of staying sober.
Thus, remaining calm and stress-free is especially important for a drug addiction recovery patient, yet easier said than done. To keep anxiety under control, it is important to incorporate lifestyle changes that can help with stress management.
Lifestyle changes don’t have to be difficult if you can seamlessly incorporate them into your daily life. Here are six tips that can reduce your stress and help you to stay sober.
1 Breath deeply
As you breathe, concentrate on using your diaphragm rather than your chest. You should feel your stomach rise as your lungs fill from the bottom of your lungs.
In this way, the vagus nerve is stimulated, turning on a relaxing response. When this happens, the parasympathetic nervous system is turned on, levels of cortisol are reduced, and an alcohol-laden brain can heal.
2 Sleep soundly
The value of a sound night’s sleep cannot be overstated. In order to achieve this deep sleep, you must be aware of factors that contribute to healing rest. These sleep factors range from reducing naps and caffeine, establishing routine times for meals, and creating a positive bedroom ambiance.
In addition, staying away from blue light screens, such as televisions and computer monitors, for one hour before bedtime can help to relax your eyes and your mind.
3 Eat healthily
Dietary advice is not a cookie-cutter stamp that can be applied the same to every individual. Still, there are basic guidelines that recovering alcoholics can use to eat more healthy meals and snacks. If you have known food allergies, you should avoid those foods so you do not stress your body. Also, you should stay away from junk food except for occasional exceptions.
Focus on fresh fruits and vegetables, as well as healthy grains and protein sources. Don’t eat until you are full. Develop the practice of not giving in to every temptation for food. This will help you to also deny yourself alcohol when you are tempted to imbibe. My own experience with limiting food choices helped me to say “No” to alcohol when offered.
4 Meditate
Whether you call it meditation, prayer, or mindfulness, the ability to meditate is vital to reducing stress. It is in moments of silence that we are most in touch with our inner selves–our aspirations and our challenges.
Mindful meditation can provide benefits that are essential to stress management. The part of the brain that regulates stress and anxiety is the amygdala, and meditation can positively affect this function.
Meditation can also stimulate the hippocampus, controlling memory and learning.
Read about the power of spirituality and prayer on mental illness
For some recovering alcoholics, such as myself, meditating in a framework of prayer provides an additional benefit. By incorporating a spiritual aspect, I found that I was able to call on God, rather than just my own thoughts.
This provided an extra measure of belief structure and support to deal with daily stress.
5 Socialize positively
Being around other people can be either productive or counterproductive to staying sober.
Early on, I learned that I needed to choose my friends carefully, especially when recovering from addiction. Friends who did not take my commitment seriously soon realized that I made excuses not to be with them.
Even some family members I learned to avoid because they would bring me a beer when I was struggling with alcohol recovery.
Instead, I sought out friends and family who understood what I was going through and who could support my vows to remain alcohol-free. Sure, there were some hurt feelings, but eventually, they were happy when I attained my one-year sobriety goal.
If a recovering ‘alcoholic’ focuses on more active forms of social involvement, such as dancing, sports, or volunteer activities, then the temptation to sit passively and drink alcohol is diminished.
6 Exercise actively
Many people think that they are too busy to exercise, but the benefits far outweigh the drawbacks.
Remaining sober is easier when exercise regime is included in stress management. One benefit is the increase in endorphins after exercising. These endorphins reduce pain receptors and trigger positive feelings in your body, providing a kind of natural high.
The feeling of well-being that accompanies exercise can be an alternative to the negative effects of drugs and alcohol. Setting and reaching new goals for running or weight lifting can help to improve self-confidence.
Even if you can’t get to a gym, try to walk every day outside for the exposure to nature and fresh air.
By employing these 6 tips to manage stress, recovering ‘alcoholics’ can reduce the anxieties of daily life. This management program is designed to take the burden away from mundane stress so recovering alcoholics can keep their focus on staying sober.
“Keep calm and . . . don’t stress out” is a motto to live by.
Carl Towns is a 28-year-old wanna-be writer; He is also a recovering addict in the path of self-discovery. His goal is to learn as many things as possible and to seize every single moment he lives…Pretty much trying to make up for all that he missed on the years he was lost in drugs and alcohol (among other things). He is in love with tech, cars and pretty much anything that can be found online.
The views and opinions expressed in this post are those of the author and do not necessarily reflect all or some of our beliefs and policy. Any links on this page do not necessarily mean they have been endorsed by Defying Mental Illness.
About The Author
