We all deal with stress from time to time, but managing stress in recovery can be especially difficult. Recovering from addiction is a hard and often long journey, and it’s different for everyone. Regardless of your circumstances, it’s also a stressful experience. You must navigate many different things as you recover, including family, friends, work, and more.

Relieving and managing your stress is one of the most important things you’ll do. This looks different for everyone, but there are some techniques you can use to make it easier. Read on to learn more about stress relief techniques and how to deal with stress in recovery.

Stress Management in Recovery

Addiction recovery looks different for everyone. Perhaps you’re at home, in a facility, or somewhere else. Regardless, many stressors may come up that you’ll need to be ready for.

This can include anything from triggering events, pressure from family, strained relationships, and more. It’s helpful to prepare for these things as best you can, and learn some stress-coping strategies to help you in the moment.

Some of the most effective stress management techniques for those recovering from addiction include:

Identify Triggers

One of the best things you can do to prepare and protect yourself is to identify what triggers you. This can be anything from certain people to sounds, mentions of a traumatic event, images that remind you of something – etc.

It’s different for everyone, but if you know what triggers you and how you’ll react, you can get ahead of it. As soon as something happens that you know is triggering, you can proactively prepare for and prevent excessive stress by using various techniques and stress-coping strategies.

Eat Well

Stress is just as much a physical thing as it is a mental and emotional thing. Too much stress affects you inside and out, resulting in low energy, tense muscles, bad skin, and much more.

You can help combat this by maintaining a healthy and balanced diet! Eating well can also help prevent physical symptoms of stress as it keeps your body in optimal shape.

You want to focus on getting plenty of vitamins and minerals to keep your brain function high and sharp. You also want to avoid too much highly processed food as it can harm your gut health, contribute to oxidative stress, and cause inflammation.

For example:

• Omega-3’s help fight anxiety
• Vitamin D helps promote happiness and increases the absorption of calcium
• Vitamin C is good for your skin and promotes sustainable energy

There’s nothing wrong with treating yourself and enjoying a variety of foods, but you should prioritize a healthy and balanced way of eating as you recover from addiction.

Sleep Well

Good sleep is another way you can help your body prepare for and manage stress while in recovery. When you’re well-rested, you’re less likely to spiral downward when a stressful event does occur. It also helps you maintain a good mood and positive emotions.

Additionally, too little and/or poor quality sleep can contribute to high cortisol levels, which will only increase stress and its effect on your body and mind.

If you’re not sleeping well, there are some things you can try to help:

• Turn off all electronics one hour before bedtime
• Try a “sleepy” tea like chamomile or valerian
• Read a book before bed to help your mind unwind
• Get a diffuser and try some aromatherapy

Prioritize Self-Care

Whatever self-care looks like to you, create a solid routine and make it a priority each day. This won’t help you avoid stress entirely, but it’ll keep you in a better mindset overall. It’ll also leave you feeling good, refreshed, and prepared to face stress and other issues head-on.

Self-care often looks like:

• Going to the gym
• Taking a walk in nature
• Meditation
• Attending therapy, AA, support groups, etc.
• Engaging in a calming and cathartic morning routine
• Reading or listening to music
• And more

These are a few universal things, but it can be anything that makes you feel happy, healthy, calm, and good about yourself.

Get Some Exercise

Whether exercise and/or working out counts as self-care for you or not, it’s important. Whether it’s an intense hour at the gym or a simple afternoon jog/walk, regular exercise is crucial for mental and physical health. It’s also a great outlet for anger, frustration, and stress.

Know When to Get Help

Lastly, you must have a good support system in place and recognize when you need some help. Even if you take all the proper steps to help yourself, stress and recovery can still become too much at times.

It’s never a good idea to try and “tough it out” on your own. If you’re ever feeling overwhelmed or unable to continue on your own, seek help before things reach a breaking point. You might get in touch with a counselor, a doctor, a sponsor, or even a trusted friend or family member.

Regardless, these people can help you determine where you’ve fallen off a bit, and either help you get back on track or point you in the right direction. They can also offer a listening ear and words of support – something we all need sometimes.

Manage Stress at Lily Recovery

Lily Recovery is a place to heal and recover in peace and privacy. We accept women of all ages and circumstances, but only ten at any given time. Our women-only staff is well-equipped to help and support you in your journey.  Our therapists and counselors are trained in a wide variety of therapy methods and techniques and will help you determine what works best for you.

This includes stress management therapy, where you’ll learn exactly what effective stress management looks like and how you can achieve a more peaceful path to healing. We’re also on hand 24/7 during your stay to assist with any sudden onset of symptoms or another emergency.

Please don’t hesitate to reach out at any time with all your questions and concerns. Our friendly and compassionate staff are happy to offer guidance and help you determine next steps.