There’s a popular saying that “nature abhors a vacuum.” The same tends to apply in psychology. That’s one of the reasons addicts often struggle in their recovery. Giving up an addiction leaves a major void in many different ways. It also means you’ve given up one of your primary coping mechanisms. So, now you need to replace it (as well as any other unhealthy coping mechanisms) with something else.Something healthy and life-affirming, rather than detrimental or downright destructive. Can-Am Interventions would like to shed light on this common issue and to providesome examples of healthy coping mechanisms. Some will seem like common sense, while others may seem unusual or foreign to you. Don’t be too quick to rule out any of these, even if they don’t seem like a good fit at first glance.
Exercise
Exercise is hands-down one of the best coping mechanisms. In addition to helping you achieve and maintain a healthy weight, sleep better, and reduce your risk of developing a multitude of serious health problems, regular exercise also improves your emotional well-being. Aerobic exercise (e.g. jogging, brisk walking, cycling, and swimming) has been shown to reduce symptoms of anxiety and depression. In fact, studies have shown regular exercise to be just as effective as taking an antidepressant medication for depression. It also reduces stress, boosts self-confidence, and enhances self-esteem. If you find a type of exercise you enjoy and / or do it with a partner, you’ll be much more likely to stick with it.
Turn Your Anger or Pain Into Something Useful
Many charities, volunteer organizations, and self-help / inspirational books were borne out of someone’s pain or anger. For example, a woman who endured a painful, heart-breaking divorce writes a book to help other women see the light at the end of the tunnel. A man who lost his wife to ovarian cancer starts a charity to raise funds for ovarian cancer research. Whether you create your own project or join another, channeling negative feelings into something that will help others is a win/win situation and a great way to facilitate healing.
Practice Gratitude
The key here is to “practice” gratitude, as it doesn’t come naturally for most people. This means to consciously look for things, no matter how small, for which to be truly grateful. It might be a cool breeze on a hot day or running water, things we often take for granted. Some people find that keeping a daily “gratitude journal” is a great way to implement this coping mechanism. When you feel sad, angry, or down, read through your gratitude journal to boost your spirits and refocus your thoughts.
Journaling
There’s a reason therapists recommend journaling, the act of writing down your thoughts and feelings. Journaling is a great way to express your feelings, both positive and negative, in a safe and private place. Doing so on a regular basis will help you gain insight into yourself. Expressing yourself on paper also helps ensure that you don’t keep negative feelings bottled up.
Meditation
Meditation is often associated with religious practice, but you don’t have to be religious to enjoy its many benefits. It can be as simple as taking a few minutes to find a quiet place and sit in silence, focusing on nothing more than the sounds of nature. When practiced regularly, meditation provides numerous mental and physical benefits by inducing deep relaxation, enhancing mindfulness, and reducing stress.
Talking It Out
As humans, we’re not meant to be socially isolated. It’s important to have someone that is a trusted confidante who is a good listener with whom you can disclose distressing feelings and thoughts. Talking about them is a good way to work through them. This is one of the reasons people go to therapy, to “talk out” whatever it is that’s troubling them.
Deep Breathing
Sometimes we all just need to take a deep breath. Formally practicing deep breathing – whenever you feel angry, upset, frustrated, stressed, or anxious – is an excellent way to reduce those negative feelings and calm yourself down. Practice breathing from the diaphragm, inhaling deeply and exhaling slowly.
Need help?
We all need coping mechanisms. Whether you are new in recovery or are an experienced addict with many years of clean time or sobriety, it is very important to practice these coping mechanisms. Over time these practices can become second nature. Easier said than done. Having a support network of friends around you striving for these mechanisms is ideal. It can be much easier to stay true to this task when there is a common goal. Other times professional support and guidance is required. Can-Am Interventions has a vast experience and pedigree working with individuals who hope to obtain these types of skills. We are here to provide clarity, guidance and knowledge to best achieve the results that you desire. We are not only here to help you, but to also help guide and educate your support network. If you are struggling to achieve this on your own, we invite you to reach out to us. All you need to do is make the call and we will take care of the rest. We look forward to meeting you.
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