 During times of uncertainty, you must focus on the present and remain aware of the potential risks of relapse. Remaining committed to one’s sobriety goals and being mindful of the triggers that could lead to relapse is a powerful tool. Staying sober requires self-control, and it is essential to identify triggers and learn how to cope with them. Understanding relapse prevention strategies that can be used in times of stress and tension is beneficial.
1. Breathing Techniques Do Work
Remember to take slow, deep breaths during stress and pressure. This will help reduce anxiety and panic and allow one to refocus more positively. Additionally, deep breathing helps restore the body’s natural balance while calming the mind. Diaphragmatic or belly breathing is an excellent tool for calming the mind and body. Taking slow, deep breaths through the nose can help to decrease stress hormones, such as cortisol, and increase endorphins, the body’s natural feel-good hormones.
2. Time Outdoors Can be Healing
Spending time in nature can be incredibly healing, even if it’s just for a short period. Participating in hiking, biking, or walking activities can help connect the mind and body with the natural world. Being outdoors clears the mind and provides perspective on difficult situations. Immersing oneself in nature can also help to restore one’s sense of balance and peace, allowing for greater clarity and focus. Furthermore, spending time outdoors is a great way to connect with others and build a strong support system.
3. Staying Active
Exercise is another beneficial way to manage stress and tension and reduce the potential for relapse. Regular physical activity can help to reduce the risk of depression and increase endorphins. Finding a physical activity that you genuinely enjoy can be beneficial and can help to provide emotional and physical stability. This could include anything from running, taking a yoga class, or participating in group sports.
4. Connect With Others
Although it may feel like an isolating journey, remember that you are not alone, and others face the same struggles. Connecting with those who understand what you are going through can provide much-needed support in times of stress and tension. Seeking support groups, mentors, and friends who are also in recovery can be invaluable in times of difficulty. Talking with a trusted friend, family member, or mentor can also provide emotional support and help give an outside perspective.
5. Don’t Suppress Your Feelings
Suppressing or avoiding one’s feelings can be detrimental during stress in sobriety. Instead of avoiding uncomfortable feelings, acknowledge and face them head-on. Feeling scared, frustrated, or overwhelmed is OK, but take the time to process those feelings. Trying to ignore them or pretend they don’t exist can worsen the long-term problem. Suppressing complicated feelings can lead to increased levels of anxiety, depression, and stress. It can also be damaging to one’s overall physical and mental health. Not allowing oneself to express feelings can lead to resentment, feelings of isolation, and even physical exhaustion. The best way to manage difficult emotions is to acknowledge them, process them, and find healthy ways to express them.
Welwynn Outpatient Center
Welwynn Outpatient Center is an excellent resource for those struggling with staying sober or managing mental health during intense stress or pressure. Our professional counselors and therapists at Welwynn offer personalized, evidence-based therapies and support for those in recovery and/or struggling with mental health. The staff at Welwynn also understand the unique challenges of remaining sober, and we provide the necessary support to help individuals succeed. We offer a variety of resources, such as group therapy, individual counseling, and 12-step programs, to help individuals stay on the path to sobriety. Contact us today for more information.
