Taking Care of Yourself in the First Weeks of Sobriety Part 4
Part 4: Managing Stress in Early Recovery
Stress Management – Your body will be under physical stress in early sobriety. Your body and brain are healing and adjusting to not having the substance present in your system. In addition, many of us are experiencing significant stress with relationships, work life or legal issues. Here are some tips:
Body Awareness – What does “stress” feel like in your body? Many of us will notice muscle tension, changes in breathing or increased heart rate. When you notice your physical feeling of stress, use the feeling as a signal to engage in stress coping before your experience transitions to an urge to use.
Physical Activity – A little bit of physical activity can have a big impact. Think about setting a basic goal around physical activity. Aim to set some time aside to be active and to start getting your heart rate up for 15 minutes at a time. You can start slowly and gently. For example, your goal might be to walk briskly for 15 minutes one day in a week. Physical activity can aid in sleep and help your body to process stress hormones. Taking a walk can be a good way to address cravings, too.
Breathe! – When we are stressed, our breathing changes. We may not breathe deeply or we may feel like our body is taking over. Deep breathing or slowing down our breath engages the relaxation response in our nervous systems to address the stress. Take some measured breaths in and out, start with a comfortable count of two when you inhale and then when you exhale. You can increase that count as you get used to this type of breathing. Try and engage your diaphragm, too. Breathing from your diaphragm is less work for your body. A simple way to engage your diaphragm is to breathe through your nose, rather than your mouth. Another option is to lie on your back with your knees bent, use a pillow under your knees. You will naturally breathe from your diaphragm. With this breath work, we want balanced and controlled breathing. We’re getting stress reduction benefits from both our inhalation and our exhalation of breath.
Identification, Prioritization and Boundaries – What people, places, things and experiences create stress for you? Identify your stressors first. Then, decide what needs to be addressed immediately. Allow yourself to place boundaries between your well-being and stress triggers that do not require your attention right now. Allow yourself to identify stressors that can be focused on later and those stressors that do not actually require you to intervene. If someone in your life is pushing a boundary, consider explaining your limits and why the boundary is important. Remember you can allow yourself to just say “no.”
Identify and Utilize Support – Early sobriety can feel isolating. We experience physical and emotional stress when we think we do not belong, that we are alone, that we are not understood or that we are disconnected. The good news is that many opportunities for support are available. Identify people in your life you can speak with openly and honestly. Identify and enroll in professional services like counseling, treatment and therapy. Identify and attend community events that do not involve alcohol, like religious services or a non-using book club. Consider sober support groups. Many free sober programs, in a variety of formats, are available. You have choices available to obtain support. Some sober support resources are:
Secular Organizations for Sobriety – Secular (non-religious) sober support groups
Women for Sobriety – Sober support groups and online message board focused on emotional and spiritual growth for women in substance use recovery
http://www.womenforsobriety.org/beta2/
SMART Recovery – Self-empowerment focused substance use recovery groups, face-to-face and online meetings.
Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) – 12-Step Recovery support groups for people in substance use recovery, face-to-face and online meetings.
http://www.aa.org/ and http://www.naminnesota.org/
Reach out to us for more resources and tips as you navigate early recovery. You are not alone in this and seeking support is one of the best ways to help your recovery process.
Disclaimer: All content on this website is for informational purposes only. It does not substitute for clinical treatment or advice. If you, a friend, or a family member is struggling with mental health and/or addiction issues please call our main office at 952-926-2526. For emergencies, go to your nearest emergency room and/or dial 911.