One of the biggest challenges faced in addiction recovery is finding new ways to cope with stress.
Luckily, there are many strategies people can use to stay on the road to sobriety. Whether you are new to recovery or an addiction healthcare professional looking for new tools to help your patients reduce stress during treatment, this article highlights the latest research and strategies in stress-reduction techniques. We also look at how combining these tools with cognitive-based therapies can lead to long-term addiction recovery.
Group Exercise
Addiction recovery takes a significant toll on a person’s body and mind. Individuals often feel tired, isolated, and stressed in their new life in sobriety. Working out in a group helps those in sobriety find other health-minded people in a setting that promotes wellness, community, and structure. Moreover, socialization and exercise are vital in boosting dopamine levels, which improves both mood and brain functioning. Dr. John Ratey, an associate clinical professor of psychiatry at Harvard Medical School, suggests to work out with a friend or in a group to reap the added benefit of social support and classes like Crossfit, Zumba, or Yoga allows people to feel connected (Miller, B., 2019). For example, communities are now offering classes like yoga in a sober, supportive environment. Lindsay Belcastro created Recovery-Infused Yoga in Michigan to help people in addiction recovery. “It’s healing one breath at a time is our mantra,” explained Belcastro (Allen, J., 2020). Organizations promoting physical activity and sobriety are growing all across the country. Clubs like The Boston Bulldogs Running Club and The Phoenix aim to build an active community of sober individuals through peer-led CrossFit, yoga, rock climbing, running, and hiking events (Twark, C., 2018).
Mindfulness
The basic premise of mindfulness is to practice paying attention to what’s happening in the present without judgment, and only in the last few years have researchers been able to quantify this technique in terms of treating addiction. A recent study claims individuals suffering from opioid addiction and chronic pain may have fewer cravings and less pain if they use both mindfulness techniques and medication for opioid dependence (Garland, E.L., 2019). Another study found the most effective addiction intervention approach is likely to involve combining Mindfulness-Based Interventions (MBIs) with active treatments. Researchers believe this combination helps to reduce stress and the urge or impulse to use (Priddy, S.E., et al., 2018).
Breathe
Taking deep breaths in a tough moment can help a person calm down and step out of the stress of the moment. Deep breathing reduces the “flight or fight” feeling (the acute stress response) and brings balance and peace to the nervous system. Taking a few deep breaths before dealing with a stressful situation can transform your reaction and urge to use substances.
Go Outside
Taking a stroll, gardening, or hiking all have a grounding impact on wellbeing. A first-of-its-kind randomized control trial had researchers alter Philadelphia’s inner-city areas to see if changing the quality of open and green spaces resulted in a shift in residents’ mental health. The residents of neighborhoods where lots had been greened were much healthier mentally than those whose lots had been cleaned. Neighborhood-level rates of feeling depressed dropped by 42 percent, feeling worthless by 51 percent, and having generally poor mental health by 63 percent (South, E.C. et al., 2018). When feeling stressed, take a moment, and go outside.
Sleep
Sleep is vital for mental and physical wellbeing, especially in early recovery. The National Institute of Neurological Disorders and Stroke (NINDS) states that sleep is important to many brain functions, including how nerve cells (neurons) communicate with each other. During addiction recovery, your brain is trying to rebuild neurons and make new connections between cells. Getting enough sleep is vital to this neurological process. Creating a relaxing evening routine by stepping away from the phone or TV screen, doing aromatherapy, listening to relaxing music, or meditating before bed will give those in recovery the best chance of a good night’s sleep (NINDS).
Talk it Out
Talking to a trusted friend can put things into perspective, reduce stress, figure out solutions, and, most importantly – let someone know they are not alone. Whether at a meeting, with a sponsor, in therapy, or with friends, the advantages of talking to someone are immeasurable.
Structure
During rehab, days are structured from the time a person wakes up until they go to sleep. To reduce stress, an individual in recovery needs to structure his or her days. Creating a calendar on a phone, App, or a computer can help someone organize and plan his or her week. As they move through the day, he or she needs to pay attention to which tasks drain their energy and stress them out. Work on how they can fix, delegate, or eliminate these stressors. Silencing phones or turning off notifications can also help in reducing distractions. Remember to deal with these issues, one task at a time to avoid feeling overwhelmed.
In addition to these stress-reduction techniques, it’s also essential that healthcare professionals understand how different factors, including the environment and cognition, play vital roles in causing stress and the potential for relapse. Understanding how a person’s cognitive orientation, or perception of the world around them, leads to stress will give a complete picture needed to treat the whole patient. For example, the stress of an event like getting fired from a job can result in negative and inaccurate thoughts or beliefs that, if not addressed, can result in continually experiencing feelings of anxiety. The person may think, “I’m never going to find a job and end up homeless.” Without tackling this belief, the cycle of stress will continue – resulting in a potential relapse. By understanding a person’s beliefs, thoughts, and perceptions during addiction treatment – and forming an individualized plan to address these views and feelings – can addiction professionals adequately tackle the cycle of stress and addictive behavior. Combining these stress-relieving techniques and cognitive-based therapies can help lead the patient to a healthier worldview and life in recovery.
References:
Allen, J. (2020, February 5). Recovery-infused yoga program aims to help those recovering from addiction. Retrieved from https://www.fox17online.com/news/local-news/grand-rapids/recovery-infused-yoga-programs-aims-to-help-those-recovering-from-addiction.
Garland, E. L. et al. (2019). Mindfulness-Oriented Recovery Enhancement reduces opioid craving among individuals with opioid use disorder and chronic pain in medication-assisted treatment: ecological momentary assessments from a stage 1 randomized controlled trial. Drug and Alcohol Dependence. 203: 61-65.
Miller, B. (Producer). (2019, April 24). How to improve your brain with exercise – Dr. Ratey (audio podcast) https://www.stitcher.com/podcast/the-chronically-human-podcast/e/60251988.
National Institute of Neurological Disorders and Stroke (NINDS), n.a., n.d. Brain basics: understanding sleep. Retrieved from https://www.ninds.nih.gov/disorders/Patient-Caregiver-Education/Understanding-Sleep.
Priddy, S. E. et al. (2018). Mindfulness meditation in the treatment of substance use disorders and preventing future relapse: neurocognitive mechanisms and clinical implications. Subst Abuse Rehabil. 9: 103–114.
South, E.C. et al. (2018). Effect of greening vacant land on mental health of community-dwelling adults. JAMA Netw Open. 1(3).
Twark, C. (2018, December 26). Can exercise help conquer addiction? Retrieved from https://www.health.harvard.edu/blog/can-exercise-help-conquer-addiction-2018122615641.