Stress Management in Recovery & Healing: Finding Balance
Managing stress is an integral part of recovery and healing. Although stress can feel unavoidable, with the right tools and mindset, you can navigate it and protect your emotional sobriety. This post will explore common stress triggers, practical stress relief strategies, and ways to help you build resilience on your journey.
Stress can come from many sources in recovery. Below, I'll discuss the most common and include a workbook for you to follow along with and reflect on.
Identifying Stress Triggers (worksheet)
Physical
Withdrawal symptoms and urges: Fatigue or restlessness, sweating or chills, headaches or muscle aches, nausea or vomiting, tremors or shakiness, appetite changes, anxiety, mood swings, depression, hard time focusing
Post-Acute Withdrawal Syndrome (PAWS): This is from the brain and body adapting to the absence of substances after long-term use, causing lingering symptoms. Some of those symptoms are similar to withdrawal but it can last longer and is mainly psychological.
Neglecting basic needs (HALT: Hungry, Angry, Lonely, Tired / BLAST: Bored, Lonely, Angry, Stressed, Tired)
Triggers
People, places, and situations are tied to past behaviors: aside from the obvious, like dealers, casinos, websites, etc., places you used to hang out, certain friends, and even family events can trigger you.
Emotions and thoughts can cause anxiety. Having tools like thoughts on trial and playing the script forward can help.
Unexpected challenges or changes in routine
You can learn about the Three Circles
Emotional
Guilt, shame, or unresolved trauma
Mood swings and emotional vulnerability
Rebuilding trust in relationships
Lifestyle
Loss of coping mechanism
New lifestyle
Scheduling
Self-Care Practices for Stress Relief
Healthy Diet
Nourish your body with healthy foods and stay hydrated throughout the day to maintain your physical and mental well-being.
Time in Nature
Spending time outdoors can reduce stress, boost mood, and improve focus. Enjoy a walk, sit in your yard, visit a lake or the beach, or get some fresh air!
Relaxing Activities
Engage in activities like reading, listening to music, or spending time with people who fill your energy cup (not people who zap your energy). Attend a support group or meeting and time with your Sobriety Circle and Healing Hive.
Physical Stress Management Techniques
Exercise
Regular physical activity releases endorphins, which have mood-boosting effects. This can be walking, dancing, working out, or just getting your body moving! You know I love to dance while doing chores or using my Oculus.
Sleep
A regular sleep schedule and a relaxing bedtime routine can improve sleep quality. Examples: a skincare routine, reading, or journaling before bed. You can also read your mission statement in the morning to get you motivated.
Breathing
Simple breathing exercises can help slow your heart rate and calm your mind. Look into deep breathing, box breathing, etc.
Nutrition
A balanced diet with plenty of fruits, vegetables, and whole grains supports overall health and reduces stress.
Building Resilience and Emotional Sobriety
Self-Awareness
Notice and acknowledge your emotions, thoughts, and behaviors to better manage stress.
Reframe
Develop the ability to reframe, adapt to change, and navigate unexpected thoughts and circumstances. Ask yourself, "What is the good?" instead of “What good is it?”
Positive Outlook
Cultivate a hopeful and optimistic mindset to cope with challenging situations. Try using gratitude. It was a game-changer for me. Ask yourself if you’re in a growth mindset or a fixed mindset.
Empathy
Understand and connect with others' emotions to build healthy relationships. Imagine being in their position.
Mindfulness and Meditation Practices
Mindfulness
Pay attention to the present moment without judgment, focusing on your senses and thoughts. This will help you let go.
Guided Imagery
Tensing and releasing your muscles one by one will relieve physical tension. During this practice, you can visualize your favorite calming space.
Meditation
Practice focusing on your breath, mission statement, or a mantra to quiet your mind and reduce stress.
Time Management and Productivity Strategies
Prioritization
Identify the most important tasks and focus your efforts on completing them first. Chunk down large tasks into smaller, more manageable steps. Use the SMART method. Use tools like to-do lists and calendars to track progress and stay organized. Stay tuned for a goal-setting guide in the next couple of weeks.
Eliminate Distractions
Minimize distractions by creating a safe space and silencing notifications. Turn off notifications during recovery and healing work. Find a quiet place where you can focus without interruptions. You can use noise-canceling headphones or a white noise machine.
Scheduling
Allocate specific time blocks for recovery, socializing, and other activities. Schedule breaks and downtime to avoid burnout. Be mindful of your energy (spoons) and schedule accordingly. Remember to give yourself grace if you miss something on your schedule.
Effective Communication and Relationship Management
Active Listening
Pay attention to what others say without interrupting or thinking about what you plan to say next. Be sure to give them your undivided attention.
Conflict Resolution
Approach conflicts constructively and seek solutions that work for everyone without compromising your boundaries.
Clear Communication
Express your thoughts and feelings clearly and respectfully. Say what you mean and mean what you say with kindness and love.
Assertiveness
Express your needs and opinions confidently while respecting others' perspectives. Make sure your boundaries are maintained.
Creating a Personal Stress Management Plan
Identify Your Stressors
Acknowledge and recognize the specific situations, emotions, or triggers that cause stress. Be mindful of FOO.
Choose Coping Strategies
Select stress management techniques that work best for you based on your recovery, healing, preferences, and lifestyle.
Practice Regularly
Make time for regular stress management activities to build resilience and maintain balance. The more you practice in calm moments, the easier it is to use when needed.
Seek Support
Connect with your Sober Circle, Healing Hive, friends, family, or professionals for support and guidance. If needed, text “HOME” to 741741 to reach the crisis line for free help.
Evaluate and Adjust
Periodically assess the effectiveness of your stress management plan and adjust as needed. It will evolve as you recover and heal.
Stress is an inevitable part of life, but with the right tools in your toolkit, you can manage it and thrive in your recovery and healing. Remember, healing is a journey—go at your own pace and celebrate your progress along the way.
What strategies will you add to your stress management toolkit?
If you have any questions, please let me know. I answer my emails unless you’re a solicitor.
Sending everyone happy and healthy vibes,
Laura
If you reach out, please be patient. I’m not a life coach anymore because of my health issues.
