How to Handle Stress in Recovery
Dr. Matthew Snyder is a psychologist practicing in Tarzana, CA. Dr. Snyder specializes in the treatment of health mental problems and helps people to cope with their mental illnesses. As a psychologist, Dr. Snyder evaluates and treats patients through a variety of methods, most typically being psychotherapy or talk therapy.... more
By Michael Snyder, Clinical Director, Journey Hillside
If there is one thing that will undermine your recovery it's stress. It’s true that stress is a culprit that everyone has to deal with in this world. The problem is that when we don’t take steps to manage stress properly, it can morph into runaway stress…and runaway stress can trigger a relapse.
The problem is that managing stress is easier said than done. This is because our minds can trap us into thought patterns that are negative and destructive to our emotional health. The better we get at learning how to out muscle these tendencies through the practice of tried and true stress busters, the more secure our recovery will be. Keep reading to learn all about how to handle stress in recovery.
What is Holistic Healing?
It's pretty amazing just how powerful the mind is, and how it can control our emotional and physical well-being. Taking a holistic approach to healing in recovery means addressing the critical link between our mind, body, and spirit. Like a 3-legged stool, when one of these is wobbly or broken, our wellness, or the stool, will collapse.
Holistic healing addresses all three aspects of being:
- Mind. The mind actually controls our mood state and overall well-being. When we struggle with a mental health issue, such as anxiety, it undermines wellness by sowing emotional discord. Learning how to quiet the mind is essential in recovery.
- Body. The body requires sound nutrition to restore the body to optimal health in recovery. Establishing healthy lifestyle routines in early recovery is key to providing the building blocks back to wellness.
- Spirit. The spiritual aspect of our lives is very personal and unique to each of us. For some, it may mean a closer connection to God through prayer or participating in organized religious activities. For others, spirituality may involve an enhanced relationship to the universe or nature.
The Role of Exercise in Stress Management
Before we begin the discussion about specific stress reduction techniques it's important to understand just how large a role exercise plays in controlling stress levels. Don’t assume this means you have to embark on a strenuous fitness program! On the contrary, something as simple as taking a daily half-hour walk will have enormous effects on stress management.
What’s more, you will benefit the mind, body, and spirit by incorporating daily exercise into your routine. Exercise revs up our body chemicals, such as increasing the production of endorphins. These “feel good” chemicals help improve our mood and give us more energy. During exertion, the body also produces more neurotransmitters like serotonin, dopamine, and norepinephrine. This helps reduce stress and improve our sleep quality.
8 Best Stress Reducers to Practice in Recovery
So, in addition to getting regular exercise, what else can you do to better manage your stress levels? Consider these 8 practices to keep your stress under control in recovery:
1. Do deep breathing. One of the quickest ways to reduce stress and anxiety is through the use of deep breathing techniques. Try this deep breathing exercise to immediately reduce blood pressure and heart rate: Inhale slowly to a count of five; hold the breath for a count of five; slowly release the breath to a count of five. Repeat this 5 times and immediately notice how much calmer you feel.
2. Practice yoga. Yoga is available in various types of practices, but they all utilize movement, stretching, and poses to induce a sense of relaxation. Yoga combines movements with focused breathing and mindfulness. With this combination, yoga becomes a well-rounded exercise that not only tones and strengthens the body, but also helps control stress and anxiety.
3. Practice mindfulness. Our thought distractions can keep us off balance and anxious. By practicing mindfulness, you can redirect these thought distractions toward the sensations being experienced during the present moment. By centering your mind on your five senses, you will be amazed at how quickly you achieve a calmer, happier mindset.
4. Get better sleep. Getting enough quality sleep is essential for achieving the calm mood state you desire in recovery. To achieve quality sleep stick to a regular bedtime that allows for a minimum of seven hours of sleep. To enhance sleep quality, avoid heavy meals after 7 pm, limit caffeine, shut off electronics an hour before bed, take a warm bath, and do some reading before turning off the lights.
5. Take time for reflection. When it comes to our spiritual selves, each of us has our own belief system. Spirituality is an important and essential aspect of overall wellbeing. Set aside sometime every day for reflecting, giving thanks, prayer, journaling, or spiritual reading. This quiet time can lead to important new insights and personal growth, as well as a peaceful state of mind.
6. Nurture Connections. Humans are all about bonding. Without human connection, we are anxious and unhappy. Authentic relationships involve face-to-face interactions, hugs, eye contact, smiles, laughter, and conversation. Family relationships are strengthened through regular visits. Romantic relationships and marriages need to be nurtured for continual connective bonding.
7. Learn to meditate. Meditation is a mind-body-spirit practice that leads you to a heightened state of mental awareness and a calm state of mind. To meditate you should find a quiet spot, indoors or outdoors, that allows you to sit in a comfortable position. Using any one of various techniques, you will teach the mind to minimize random or distracting thoughts and focus instead on present awareness.
8. Mind your diet. Sound nutrition provides the body with the fuel it requires to function at peak performance. Make it a daily habit to include lean proteins (fish, turkey, chicken, and lean beef), nuts and seeds, leafy greens and fresh fruits, and whole-grain bread and pasta in your diet. Amino acid supplements, folic acid, zinc, B-complex vitamins, thiamine, and vitamins A and C supplements can help replenish lost nutrients. Avoid added sugars, processed foods, sodas, and excessive caffeine, as these only make you feel jittery.
When stress is under control you gain the upper hand in your recovery journey. A healthy, stable recovery depends on a commitment to self-care that addresses all aspects of wellness: mind, body, and spirit.
About the Author
Matthew Snyder is a licensed Marriage and Family Therapist and the Clinical Director of Journey Hillside Tarzana. He is a graduate of the University of California, Santa Cruz, where he completed his B. A. in Psychology and was awarded Honors in the Psychology Major. He is also a graduate of Pepperdine University, where he earned his Master's in Clinical Psychology. His approach to treatment and program development is to help clients feel less shame, cultivate hope and develop skills helpful to a new life of recovery. He has experience across multiple settings with diverse populations and is valued most for his authenticity, empathy, passion, and warmth.
