6 Exercises to Try When Managing Stress in Recovery

Managing stress is a crucial part of recovery. If you’re not careful, ongoing stress can quickly add up, and when it becomes overwhelming, it can lead to feelings of being out of control. For those in recovery, stress is a significant factor that can trigger relapse. 

When you’re feeling stressed, your body reacts in ways that likely make it harder to focus or stay calm. Left unchecked, stress can leave you feeling stuck in a cycle where one stressful situation leads to another, and it feels impossible to escape or manage it all.

That’s why stress management in recovery is so empowering — rather than feeling overwhelmed, you begin to experience a sense of calm and control. You can address smaller stressors before they escalate, which leads to less anxiety and a greater sense of well-being. This leads to better decision-making, improved emotional regulation, and a more focused mindset, all essential for maintaining recovery. 

In this blog post, we provide 6 proven strategies to cope with and manage stress as you rebuild your life after addiction. We also provide examples for each to help you try them on your own and, hopefully, be able to use in your everyday life.

1. Deep Breathing

When stress hits, your body often enters “fight or flight” mode. This is your body’s natural response to stress, but it can make you feel anxious, overwhelmed, or even out of control. Your heart rate speeds up, your muscles tense, and your thoughts race, all of which make it harder to think clearly or stay focused. 

Deep breathing is a simple yet powerful tool to counteract these physical reactions. It helps slow your heart rate, relaxes your muscles, and gives you a break from the flood of anxious thoughts. In moments of stress, deep breathing allows you to feel grounded and more in control, helping to reduce feelings of panic or frustration.

By regularly practicing deep breathing, you’ll feel more calm in stressful situations and build a habit that helps you stay centered and focused on the long-term goals of your recovery.

Example Breathing Exercise: 4-7-8 Method

1. Sit comfortably: Find a quiet space and sit in a relaxed position with your back straight and your hands resting in your lap.
2. Inhale through your nose for 4 seconds: Breathe in deeply and slowly through your nose, counting to four as you fill your lungs with air.
3. Hold your breath for 7 seconds: After inhaling, hold your breath for a count of seven. This step allows the air to settle in your lungs and gives your body a moment to absorb the oxygen.
4. Exhale slowly through your mouth for 8 seconds: Let the air out slowly and steadily through your mouth, making a soft “whooshing” sound as you count to eight. The slow exhale helps activate your relaxation response.
5. Repeat: Complete the cycle for 4 rounds, or continue as needed. You can gradually increase the rounds as you get more comfortable.

2. Grounding Techniques

Grounding techniques are simple strategies that help you reconnect with the present moment and regain a sense of control. They work by redirecting your focus away from anxious or chaotic thoughts and returning your attention to your body and surroundings.

These techniques can be especially helpful when you feel disconnected from yourself or like stress is taking over. Grounding techniques help you stay calm and centered in stressful situations by engaging your senses or focusing on physical sensations. The more you practice these techniques, the easier it becomes to snap out of the stress response and stay grounded in your recovery.

Example Grounding Exercise: 5-4-3-2-1 Technique

1. Focus on 5 things you can see: Look around and name five things you can see. It might be objects in the room, colors, or textures. This helps you reconnect with your surroundings.
2. Focus on 4 things you can touch: Reach out and touch things around you. Feel the texture of the chair, your clothes, or the floor beneath you. Notice how each sensation feels.
3. Focus on 3 things you can hear: Pay attention to the sounds around you. It might be background noise, the hum of the refrigerator, or the sound of your own breathing.
4. Focus on 2 things you can smell: Take a deep breath and notice two distinct smells. It could be the scent of a candle, food, or even the air around you.
5. Focus on 1 thing you can taste: If possible, take a sip of water or focus on the taste in your mouth. This could also be as simple as focusing on the lingering taste of your last meal.

3. Practice Mindfulness

Mindfulness is about being fully present in the moment without getting caught up in past regrets or future worries. It’s about paying attention to what’s happening right now, whether that’s the sound of your breath, the feeling of your feet on the ground, or simply noticing the thoughts that come and go without judgment. Practicing mindfulness helps you manage stress by allowing you to step back from overwhelming thoughts and just be, even for a few minutes.

Meditation is one way to practice mindfulness, but it’s not the only one. You can practice mindfulness while you’re walking, eating, or even washing dishes. The goal is to bring your focus to the present and observe your thoughts without getting caught up in them. This helps reduce anxiety and stress, especially in recovery, by giving you a mental reset.

Example Mindfulness Exercise: Body Scan

1. Find a comfortable position: Sit or stand in a comfortable position. Close your eyes if you can, or focus your gaze downward.
2. Start at your feet: Bring your attention to your feet. Notice any sensations—are they warm, cold, tense, or relaxed? Don’t try to change anything, just observe.
3. Move slowly upward: Gradually shift your attention from your feet to your calves, knees, thighs, and up through your body. At each step, notice how each part feels—tense, relaxed, or neutral. Spend a few seconds on each body part.
4. Notice tension: If you notice any areas of tension, try to consciously relax them. Imagine releasing that tension, but again, don’t force it—just observe and gently let go.
5. Continue through your torso, arms, neck, and head: Work your way upward through your entire body. Pay attention to your shoulders, neck, face, and head. Is there tightness in your jaw, forehead, or shoulders? Let go of any stress as you move through each part.
6. Finish with a sense of calm: When you reach the top of your head, take a moment to feel the overall state of your body. Notice how you feel after focusing on each part and let yourself sit with that awareness for a moment.

4. Confide in a Loved One

When stress becomes overwhelming, it’s easy to feel like you’re carrying it all alone. But talking to someone you trust can make a huge difference. Confiding in a loved one helps lighten your emotional load and can provide a new perspective on what’s stressing you out. It’s not about seeking solutions, it’s sharing what’s on your mind. Sometimes, just knowing someone else understands can make you feel less isolated.

Talking to someone also helps you process your emotions, which is important in every step of recovery. Bottling up feelings can lead to increased stress, so opening up allows you to release those emotions and feel supported in your journey.

Example Exercise: Approaching the Conversation

• Choose the right time and place: Find a moment when you both have time to talk, and choose a calm, private setting. This helps create a safe space for sharing.
• Be honest and direct: Start by expressing your feelings in a straightforward way. You might say something like, “I’ve been feeling really stressed lately, and it’s been hard to manage on my own.”
• Explain what’s been stressing you out: If you feel comfortable, share some specific things that have been causing your stress. You could say, “I’ve been overwhelmed by work, or it’s been hard to balance everything going on at home.” This gives your loved one some context.
• Let them know what you need: If you’re looking for advice, a listening ear, or help with finding a solution, it can be helpful to clarify. For example, “I just need someone to listen right now,” or “Do you have any advice for handling this?”
• Acknowledge the vulnerability: It’s okay to admit that sharing your stress feels a little uncomfortable. You could say, “I’ve been holding this in, and it feels good to talk about it, but I’m still processing everything.”
• Be open to their response: Once you’ve shared, give your loved one a chance to respond. Let them offer support in their own way, whether that’s comforting words, a hug, or just sitting with you while you talk.

5. Distract Yourself with a Hobby or Entertainment

When stress starts to feel overwhelming, sometimes the best thing you can do is give your mind a break. Engaging in a hobby or watching something lighthearted can be a great way to shift your focus away from stress. Whether it’s drawing, reading, or even watching your favorite show, these activities provide a mental reset, giving you the opportunity to recharge.

Distraction isn’t about avoiding your stress, but rather giving yourself the space to relax and refresh. It’s about giving your brain a breather, so when you return to dealing with your stress, you can approach it with a clearer head. It’s also a reminder that you deserve time to unwind, even when you’re in recovery.

Example Exercise: Take a Timed Break

1. Choose an activity: It can be something fun like reading a chapter of a book or watching a short TV episode. Or, it can be something physical, like folding laundry or another chore around the house. Just choose something you can focus on for a short period of time.
2. Set a timer for 20 minutes: Dedicate yourself to the activity without distractions. This is your time to unwind.
3. Engage fully in the activity: Whether you’re creating something or just relaxing, give your full attention to what you’re doing.
4. Return to where you were: Once the timer goes off, check in with yourself. You might find you feel more clear-headed and ready to approach the stress with a fresh perspective.

6. Take Steps to Minimize Stress in Your Life

While stress is a natural part of life, you do have the power to reduce it. By making long-term changes to how you manage your life and the demands placed on you, you can minimize your exposure to unnecessary stress. Fewer stressors mean less stress overall, which gives you more mental energy and emotional space to focus on staying healthy and on track in your recovery.

This doesn’t mean avoiding challenges or responsibilities, but rather being mindful of what’s within your control and what isn’t. The more you can create a balanced, low-stress environment, the better equipped you’ll be to handle life’s curveballs.

Lifestyle Changes to Reduce Stress

• Exercise regularly: Incorporate physical activity into your daily routine. Exercise reduces stress and boosts your mood and energy levels, helping you stay resilient during tough times.
• Establish a daily routine: Structure and consistency can reduce uncertainty, giving you a greater sense of control and predictability in your day-to-day life.
• Set boundaries: Learn to say no when necessary. Avoid overcommitting to people or tasks that drain your energy, and prioritize your well-being.
• Prioritize self-care: Make time for activities that nourish your body and mind. Get enough sleep, enjoy your hobbies, and engage in things that bring you peace and joy.
• Plan ahead: Break larger tasks into smaller, manageable steps, and schedule time to complete them. This helps reduce last-minute stress and prevents you from feeling overwhelmed.
• Seek professional help: Regular therapy or counseling can be a game changer when managing stress. A professional can help you identify deeper stressors and help you develop healthy coping strategies. 

Take Control of Your Recovery Journey

Managing stress in recovery is easier said than done, especially when under pressure or in the heat of the moment. If you or your loved one struggle to apply tactics like these, know that it’s totally normal. With consistency over time, you can build the resilience needed to put them into practice.

At Ashwood Recovery, our outpatient addiction recovery programs meet patients where they’re at. Our team of trusted experts will help bridge the gap between what you know to do and what you actually do, helping you feel in control of your life. Contact us today to learn more.