How Stress Can Cause a Relapse

While in active addiction an individual often relied on alcohol or drugs to mitigate the uncomfortable stress response. A hard day at work, relationship troubles, or financial problems can all trigger the stress hormones cortisol and adrenaline, something commonly referred to as the "fight or flight" response. This is our innate response to something we perceive as highly upsetting, frightening, or even life-threatening. It features a sudden jolt of fear that leaves our heart racing, palms sweaty, and breathing shallow.

In recovery, our sobriety no longer permits the use of a substance to help smooth out these stressful moments in daily life. This, however, can become a difficult hurdle to clear, and many simply aren't able to avoid relapsing in response to a stressful event. Any addiction specialist will confirm that stress is the number one cause of relapse. People are often not equipped to work through a stressor without returning back to the substance.

8 Coping Tools to Help Manage Stress in Recovery

Why not give yourself the best chance for resisting the impulse to return to alcohol or drugs when under stress? There are a multitude of stress-reduction methods available, many of them free of charge and widely accessible. Become familiar with the following 8 coping tools to help you better regulate stress levels in recovery:

1. Mindfulness. Mindfulness is a type of meditation that helps train your thoughts away from stress-inducing distractions. It helps to induce relaxation by drawing attention toward the sensory experience of the present moment.
2. Yoga. Yoga's deliberate movements and poses are coupled with focused breath-work. Together these actions help you to quiet your mind and achieve a peaceful state.
3. Deep breathing. You can learn how to slow your heart and breathing rates through deep breathing techniques. When feeling stressed, breathe in deeply to a count of 5, hold breath for 5, and release to a count of 5. Repeat 5 times.
4. Soothing music. Create a playlist of calming music on your phone making it easy to access when you experience a stressful event. Compile about 10 songs that will elicit a tranquil response. Instrumentals with acoustic guitar or flute are good choices.
5. Meditation. Find a quiet time to sit alone and practice meditation. Meditation takes some time to master, but try to practice for a few minutes every day. Soon you will teach your mind to ignore stressful thoughts and worries.
6. Massage. A relaxation massage, or Swedish massage, allows your body and mind to achieve a totally relaxed state. Massage helps release muscle tension and toxins from the body.
7. Essential oils. Aromatherapy is an effective tool for reducing stress naturally. Add some drops of essential oils to your bath or diffuser, or apply a diluted version to strategic points on the body. Try rose, lavender, bergamot, or frankincense oils.
8. Cook a meal. Whether you tackle or gourmet meal, an international dish, or try your hand at baking, cooking can be very relaxing. Find an online cooking class, gather the ingredients, and whip up something delicious when you are feeling stressed.

Other Relapse Prevention Strategies to Use When Stressed

In addition to the holistic methods mentioned above, here are some more actions to take when you are feeling the effects of stress in your life:

• Distraction. Whether experiencing an acute stressor or a moderate stressor, sometimes the best way to ride it out is to distract yourself. This allows your mind time to process the event instead of reflexively reaching for a substance. Go to a meeting, take a brisk walk or run, visit a friend, watch a movie, or work on a home project to diffuse the impact of the event.

• Improve sleep quality. When we don't get adequate sleep our whole system is disrupted. This leaves us more vulnerable to the impact of daily stress. Improve your sleep quality by keeping a consistent sleep schedule, which allows your body's circadian rhythm to stabilize. Also, shut down your electronic devices an hour before bedtime and avoid heavy late meals.

• See your therapist. Sometimes we need the help of a mental health expert to guide us through a difficult life event. The therapist can guide you through the emotions associated with the event, and also provide targeted exercises and reading materials.

Getting Help for a Co-Occurring Anxiety Disorder

If you are experiencing the symptoms of an anxiety disorder it is essential that you reach out for help. Symptoms include:

• Intense and irrational fear and worry
• Feelings of despair
• Extreme irritability
• Insomnia
• Physical symptoms like shaking, sweating, and stomach problems
• Isolating behaviors

Co-occurring anxiety can trip up your recovery efforts, so do not hesitate to seek help. Therapists use cognitive behavioral therapy, exposure therapy, and interpersonal therapy to help you gain a foothold over an anxiety disorder.

When stress levels threaten recovery it is time to employ every tool available to diffuse the stress. Take control over stress and protect your recovery.

About the Author

Geoffrey A. Booth, M.D. is the Medical Director of Rehabs Malibu, an exclusive rehabilitation program located in the heart of Malibu. Dr. Booth has treated thousands of addicts over the years and now has dedicated most of his clinical time to providing medical care and detoxification to clients who suffer from substance abuse. He is committed to helping them establish the foundations for long-term sobriety. While not working, Dr. Booth has a rich personal life filled with activities surrounded by friends and family.