Before an individual entered recovery, they likely used alcohol and other drugs in an attempt to relieve or treat unwanted or otherwise distressing emotions, such as stress and anxiety. Thus, one of the main challenges of lasting sobriety is learning how to persevere in the face of stress without falling back into patterns of substance abuse. The addiction recovery journey demands individuals adopt healthier tools and strategies for stress management. While a professional treatment programme can greatly assist in this process, there are many valuable ways that individuals can learn to cope with stress outside of treatment as well. Becoming familiar with various ways to cope with stress can be paramount for sobriety and healing in general.
We at Rehab Today by PCP – Perry Clayman Project are passionate about helping individuals break destructive patterns of addiction. Further, we have several rehabilitation centres across the UK that aim to help clients overcome both chemical addictions, such as substance use disorder (SUD), as well as behavioural addictions. Our treatment programmes are centred on assisting clients as they discover healthier ways to cope with stress, building a strong foundation for lasting sobriety.
Why Is It Important to Healthily Cope With Stress?
The National Center for Complementary and Integrative Health (NCCIH) defines stress as “a physical and emotional reaction that people experience as they encounter challenges in life.” When a person feels stressed, they are experiencing an activation of their body’s fight-or-flight response. The fight-or-flight mode is responsible for readying a person to fight a potentially threatening stimulus or flee from it. When activated, this response increases an individual’s heart rate, blood pressure, and breathing rate while creating tension in the muscles.
Certainly, the body’s fight-or-flight mode is necessary for survival. Likewise, occasional feelings of stress can be beneficial, as they encourage a person to address perceived threats to their well-being. For instance, consider a person’s shoe catching on fire at a bonfire. When the person or someone around them notices, their body’s fight-or-flight response would immediately activate, allowing them to focus their full attention on putting out the fire. Once the fire is put out, the person may experience a bit of discomfort as their body returns back to baseline and their fight-or-flight mode disengages. Still, the key point to make here is that their body is able to return back to baseline.
Unfortunately, repeated exposure to traumatic events and other stressful circumstances can dysregulate the body’s fight-or-flight response. This can cause an individual to feel constantly on edge and hyperaware of any threat that they may encounter. When stress builds over time and is left unmanaged, it can contribute to a wide range of health problems in addition to informing unhealthy patterns of behaviour as means to cope with stress.
Manifestations of Stress
There is no doubt that stress can be both mentally and physically uncomfortable. In addition to increases in heart rate, breathing rate, and blood pressure, stress can manifest in the following ways:
- Unexplained aches and pains
- Chest pain
- Chronic fatigue and exhaustion
- Nausea and dizziness
- Stomach pain and digestive issues
- Muscle tension
- Increased irritability
- Feelings of anxiety, nervousness, or fear
- Racing thoughts
The Prevalence of Stress in the UK
According to a 2018 survey published by the Mental Health Foundation, nearly 74% of UK adults reported feeling so stressed at some point during the year prior that they felt either overwhelmed or unable to cope. It is necessary to highlight that the prevalence of stress has only increased since, as this statistic was reported before the outbreak of COVID-19. In other words, it can be assumed that an even higher number of individuals in the UK are currently struggling to effectively cope with stress.
Moreover, as stated by the director of the Mental Health Foundation, Isabella Goldie, “Millions of us around the UK are experiencing high levels of stress, damaging our health. Stress is one of the great public health challenges of our time, but it still isn’t being taken as seriously as physical health concerns.” The NCCIH highlights the following health problems that can develop as a result of unmanaged, chronic stress:
- Mental health disorders, such as anxiety and depression
- Weakened immune system
- Digestive disorders
- Headaches
- Sleep disorders
- Cardiovascular disease
- Asthma
- Chronic pain
- Diabetes
The Problems of Self-Medicating to Cope With Stress
In an attempt to treat or resolve the aforementioned manifestations of stress, it is common for individuals to adopt self-destructive behaviours. An example of a self-destructive behaviour often used to cope with stress is the use of alcohol and other drugs. Also known as self-medicating, the use of chemical substances to cope with stress not only produces temporary, unfulfilling relief but can also increase an individual’s risk of developing worsening health problems.
Meanwhile, as a result of normalised drinking and drug-using cultures in the UK and nationwide, many people neglect to recognise that they are engaging in self-medicating practices. For instance, many individuals may reach for a beer or seltzer purely out of habit after a long day at work. Truth be told, however, whenever a person uses alcohol or other drugs in any context as a means to relax or resolve distress, it can be considered self-medicating.
Recognising the inherent dangers of self-medicating practices is the first step in adopting healthier behaviours to effectively cope with stress. First and foremost, self-medicating masks the underlying problem at hand, while making an individual more vulnerable to developing a chemical dependency on the substance being used. Unfortunately, once the effects of alcohol or other drugs wear off, an individual will still be left with unmanaged stress.
Likewise, introducing a chemical substance as means of “winding down” can cause the body to rely on the substance to function normally, especially when substances are being used repeatedly. Eventually, this can trigger the development of SUD and addiction, which comes with its own set of health consequences and concerns.
Self-Medicating and the Risk of Co-occurring Disorders
Next, self-medicating practices can also make an individual more vulnerable to developing mental health disorders. When a mental health disorder and SUD occur together, it is known as a co-occurring disorder. The National Institute of Mental Health (NIMH) addresses three possibilities as to why co-occurring disorders often occur in tandem:
- Each disorder may develop separately, as risk factors for substance use and mental health disorders are similar.
- A mental health disorder may develop first, which can contribute to self-medicating and then the development of SUD.
- SUD may develop first, which can trigger the development of other mental health problems.
Thus, self-medicating practices only worsen the trajectory of health for the individual engaging in them. To minimise the risk of addiction and co-occurring mental health problems, individuals who use alcohol and other drugs must learn new, healthier ways to cope with stress.
The Impact of Unmanaged Stress on Sobriety and Recovery
Not only does stress often inform initial substance use, but it is also often responsible for perpetuating continued substance use over time. According to a publication by the National Insitute on Drug Abuse (NIDA), “Science has taught us that stress cues linked to the drug use (such as people, places, things, and moods), and contact with drugs are the most common triggers [for continued substance use].”
Moreover, such cues must be effectively addressed and processed in treatment and recovery to minimise any potential for returning to self-medicating practices in the future.
Some examples of common stress cues that may tempt individuals in addiction recovery to engage in alcohol in drug use include:
- Family conflict and family dysregulation
- Work-related stressors, such as burnout
- Attending celebrations, parties, and other large group events
- Being around others who continue to engage in substance use
- Experiences of grief and loss
- Major life transitions
- Isolation
- Reminiscing about past substance use
These examples only scratch the surface of potential stress cues that may interfere with an individual’s ability to secure and sustain lasting sobriety in their life. Having knowledge of a variety of outlets and strategies that a person can use to cope with stress can not only help to maintain abstinence but also explore a deeper purpose and meaning for sobriety.
How to Cope With Stress in Addiction Recovery
There are seemingly endless ways that individuals can learn to cope with stress in addiction recovery. It is important to understand that the following strategies are effective in minimising stress as well as preventing it. In other words, as stress is inevitable, prioritising the use of these modalities in daily life works to reduce the intensity of future stress and its consequences.
Practice Mindfulness
According to the National Health Service (NHS), “Mindfulness involves paying attention to what is going on inside and outside ourselves, moment by moment.” With frequent mindfulness practice, a person can develop greater self-awareness that can help them to notice signs of stress and anxiety more quickly. In turn, it can encourage them to navigate emotional and physical manifestations of stress more healthily, reducing the potential for worsening symptoms of stress.
There are many ways that individuals in addiction recovery can practice mindfulness, from simply bringing awareness to the flavours that a person tastes when they eat a meal to feeling the wind on their skin. Some examples of specific mindfulness practices include:
- Traditional mindfulness meditation
- Yoga
- Breathwork
- Body scanning
- Living in the present moment
- Walking meditation
- Journaling
Engage In Exercise
Exercise can be an especially valuable way to cope with stress, though it is often under-discussed. It can not only serve as a healthy distraction from stressful thoughts and physical sensations but can also help to regulate an otherwise dysregulated nervous system. When a person exercises, their body releases the body’s stress hormone: cortisol. In turn, exercise also stimulates the production of endorphins, which are known as the body’s natural painkillers.
Some examples of cortisol-conscious forms of exercise include:
- Yoga
- Pilates
- Walking
- Hiking
- Swimming
- Fitness classes
- Weight training
- Biking
Prioritise Sleep Hygiene
Contrary to what some may believe, sleep hygiene plays an important role in an individual’s ability to effectively cope with stress. Sleep provides time for the body to rejuvenate, helping the brain to store important information, get rid of unnecessary information, repair brain cells, and restore overall energy. Because of this, it can be extremely beneficial to work on sleep hygiene to improve overall stress management.
Sleep hygiene can include getting the same amount of sleep every night as well as waking up and going to sleep around the same time every day. Some other elements of healthy sleep hygiene include:
- Ensuring a sound sleep environment:
- Dark
- Quiet
- Relaxing
- At a comfortable temperature
- Removing electronic devices from the bedroom
- Avoiding large meals and caffeine before bed
- Getting adequate exercise during the day
Strengthen Social Circles and Interpersonal Relationships
One of the most notable protective factors against chronic stress is social support. According to an article in Medicine (Baltimore), “Social support includes visible physical support, such as material assistance and social networks, as well as physical emotional support, such as the experience of being understood, accepted and respected. The quality of relationships that a person has with their friends, family, and other loved ones can have a profound effect on their ability to cope with stress. Thus, by strengthening social circles and interpersonal relationships, an individual can feel more confident to persevere when faced with stressful circumstances and challenges.
Use Expressive Outlets
Lastly, expressive and creative outlets can also help individuals in addiction recovery effectively cope with stress. These modalities rely on artistic self-expression to aid in self-discovery and skill-building. A systematic review in Behavioral Sciences (Basel) worked to address the efficacy of creative art therapies (CATS) to prevent stress and improve stress management.
The review found that 81.1% of the studies noted a significant reduction in stress in study participants as a result of the following CATS:
- Art therapy
- Music therapy
- Dance therapy
- Movement therapy
- Drama therapy
Additional examples of creative outlets that can be used to cope with stress in addiction recovery include:
- Journaling
- Scrapbooking
- Writing
- Photography
- Drawing
- Playing music
- Sculpting
- Embroidery
- Pottery
For those who have not yet participated in a treatment programme for addiction recovery, it is highly advised to do so as soon as possible. Attempting to cease substance use and sustain sobriety without professional support and guidance can be life-threatening. Fortunately, we at Rehab Today – Perry Clayman Project are here to help.
Participate in Treatment by PCP to Cope With Stress
At PCP, we offer a number of treatment programmes that centre around helping clients discover new ways to cope with stress. We understand that most clients enter treatment with a history of self-medicating, which is why we are passionate about establishing healthy coping mechanisms early in the treatment process. Our treatment programmes can be individualised to meet the unique needs and goals of every client needing care. We recognise that coping with stress is a challenge for recovery, not just from chemical addictions but also from behavioral addictions. For this reason, we offer treatment programmes for both types.
Whether an individual needs primary rehabilitation, third-stage supported housing, or long-term aftercare resources, we have what clients need to effectively achieve and maintain lasting sobriety in their lives. In addition, we utilise the full 12-Step programme in treatment, as it provides a stable foundation for recovery. Our 90-day programme, specifically, takes clients through each of the Twelve Steps, one per week, for a gradual treatment process. We highly encourage initial participation in this programme, as we have seen the most successful addiction recovery outcomes result from it.
While coping with stress in addiction recovery can be overwhelming, it is even more daunting when it is attempted alone. Find refuge in our addiction treatment professionals, who can help individuals discover and implement various strategies for stress management throughout treatment and beyond. As our website states, “We want to provide those who need it most with the help, access, support, and treatment that they require to overcome the issues that have been holding them back from living the life that they deserve.”
Learning how to effectively cope with stress in addiction recovery is often one of the most challenging aspects of lasting sobriety. Fortunately, there are many ways that you can learn to cope with stress, from practising mindfulness and engaging in exercise to strengthening your interpersonal relationships and social circles. If you or a loved one is seeking recovery from a substance addiction or other behavioural addiction, we at Rehab Today by PCP – Perry Clayman Project are here to help. At PCP, we offer several rehabilitation centres across the UK dedicated to helping individuals and their families recover from the devastating impact of substance use and addiction. To learn more about our programmes, call 08000 380 480.
Learning how to effectively cope with stress in addiction recovery is often one of the most challenging aspects of lasting sobriety. Fortunately, there are many ways that you can learn to cope with stress, from practising mindfulness and engaging in exercise to strengthening your interpersonal relationships and social circles. If you or a loved one is seeking recovery from a substance addiction or other behavioural addiction, we at Rehab Today by PCP – Perry Clayman Project are here to help. At PCP, we offer several rehabilitation centres across the UK dedicated to helping individuals and their families recover from the devastating impact of substance use and addiction. To learn more about our programmes, call 08000 380 480.