Recovery is more than just abstinence, it’s an ongoing process. You’ll still face stressful triggers and other challenging life events after you complete addiction treatment. In honor of April’s National Stress Awareness Month, we’re sharing these 6 tips for managing stress in the recovery process. Read on to learn more.
Why Managing Your Stress is Important
Stress is something we all experience in life. For people in recovery, the effects of stress can be life-altering and may lead to a potential relapse. Feelings of intolerable pressure and anxiety can trigger the desire to self-medicate. Stress can also affect your physical health and lead to chronic illnesses and diseases if left unmanaged. It can disrupt your sleep schedule, cause issues in your interpersonal relationships, and worsen mental health, but the good news is–it can also be managed.
Tips for Managing Your Stress in Recovery
Start with Exercise
Exercise has a major impact on your stress levels. According to a recent study, people who exercise regularly experience 43.2% fewer days of poor mental health. If that’s not enough to convince you to get moving, the American Psychiatry Association’s Stress in America Survey reported 30% of adults feel less stressed after exercising. The stress management benefits of exercise are unparalleled, but that doesn’t mean you have to spend every day in the gym lifting heavy weights. Create smaller, achievable goals like adding a 20-minute walk to your morning routine or attending a yoga class once a week.
Eat a Nutritional Diet
Nutrition also plays an important role in managing your stress in recovery. Feeling stressed may have you reaching for creature comforts and snack foods, but this can worsen your overall mental health. Eating regular, healthy meals will help your body combat the effects of stress more easily. Incorporating fewer processed foods and more balanced nutrition, like quality proteins and healthy fats, will help you manage stress from the inside out.
Practice Mindfulness
Mindfulness encourages you to be in the present moment without judgment. Developing a mindfulness practice can have a major impact on your stress levels and overall wellness. Practices like meditation, breathing exercises, and body scanning can help you establish an effective stress-management routine. Low-impact options like guided meditation apps and journaling are great ways to ease yourself into mindfulness practice and protect your peace.
Find a Creative Outlet
Many emerging studies have found that creating art can have a positive impact on mental health, including stress management. Having a creative hobby forces you to think outside the box, make mistakes, and focus your attention on the task at hand, making it a great tool for handling stress in recovery. Creating something refocuses your mind without judgment and can offer the benefits of a mindfulness practice while encouraging your inner artist.
Set Healthy Boundaries
Setting boundaries is a crucial step in the stress-management process. This includes setting boundaries with relationships, at work, and with yourself. Reflect on what areas of your life feel out of balance and focus on exploring what you need to make them more manageable. It’s important for you to understand your limits and find a healthy way to communicate them. This skill will serve you time and time again in recovery.
Seek Assistance
Remember–there is strength in asking for support. If you're struggling with your mental health during your recovery process, The Walker Center is here to help. Our trained professionals will give you the tools, guidance, and support you need to change your life. Talk with us today.
