10 Healthy Alternatives for Coping with Stress

Stress can be a major trigger for both the initial development of addiction as well as relapse on the former substance of abuse. Stressful situations cause the body to produce hormones that prepare the body to deal with that situation. The brain also produces neurotransmitters to create emotions that will, in turn, elicit a response from the person. Because stress can be unpleasant, many people look for ways to relieve the potentially distressing emotions. According to the National Institute of Health, addicts may be hypersensitive to stress; even minor stressors, like traffic jams, could be the cause of relapse.

Being conscious of the tendency for stress to lead to relapse is an important part of avoiding relapse (Read Reduce the Risk of Relapse). We’ve put together a list of 10 healthy ways to cope with stress so that when you are faced with a stressful situation, you can have an alternative to what will probably be your biggest temptation: your old substance(s) of abuse.

1. Talk to a Friend/Family Member When something is bothering you, talking to a friend or family member is an immediate way to get feedback on the situation. They can help you talk through emotions that you might not fully understand, and give you a different perspective on the situation.

2. Talk to a Therapist or Physician If you have major stressors in your life, have difficulty coping with even minor stressors, or notice a long-term trend of behaviors related to stress, consulting a professional may be enormously helpful. In some cases, anxiety may be a more complicated problem that can be treated with medication. In other cases, a therapist may be able to lead you to insights or positive ways of perceiving the world that, despite good intentions, family or friends who are not specialists would not be able to do.

3. Make a Plan Substance abuse can be a form of avoidance coping, which means that, instead of addressing the real problem, the alcoholic or addict masks it with the substance. Make a conscious effort to not take the path of least resistance by avoiding the issue. When confronted with a stressful situation, thoughtfully examine your options, and make short- and long-term plans for resolving the problem.

4. Look for the Positive Side Thoughts profoundly affect emotions – and vice versa (Read How Addicts Think). Negative thoughts lead to negative feelings. Train yourself to think positive thoughts. Any time you have a negative thought about yourself, your situation, or anything else for that matter, try to counter it with a positive perspective.

5. Exercise When stress hormones are released, the body gets revved up for some sort of activity to respond – either fight or flight. In addition to releasing this energy, exercise will have numerous other benefits from cardiovascular health to weight loss. However, always consult your doctor before beginning a new exercise program.

6. Find a Substitute Another way to release the energy you feel as a response to stress is to channel it into another activity. Recovering addicts are sometimes encouraged to find a replacement hobby or activity that they enjoy and can become extremely invested in. From cake decorating to mountain biking, when stressful situations arise, channel your energy there.

7. Meditation or Relaxation In addition to the physical responses that stress causes, stressful situations can leave your mind racing. Whether you try meditating in a religious or spiritual context, take a yoga class, or just listen to relaxing music while taking a hot bath, giving your body and mind an opportunity to calm themselves after a stressful situation is better than looking to a substance for relief.

8. Pets Research suggests that the presence of certain animals can have a therapeutic effect. Now this doesn’t mean you should go adopt a dog or cat if you can’t afford it or don’t realistically have the time to care for it. However, you could volunteer at an animal shelter, walk your neighbor’s dog once a week, or just play with the kittens at a local pet store.

9. Be Creative If talking isn’t your thing, another great way to express emotions is through artistic activities: playing an instrument, dance, theater, poetry, painting, sculpture, writing a song – even inventing something. Try to convey what you’re feeling in a unique way, and then share your creative product with a friend or family member.

10. Take Care of Your Body Lots of factors can affect a person’s mood and response to stress. Make sure that you are getting adequate, quality sleep. Eat healthy foods that will give you enough energy to face the day. Cut back on caffeinated beverages and food products with sugar in them.