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Tools in the Recovery Toolbox. Surviving times of STRESS. Try to avoid swimming with sharks!. In times of stress, SIMPLIFY!. K.I.S.S. One Day / Hour / Minute / Moment at a Time One Step at a Time Don’t “SHOULD” on yourself. How can stress be triggered?.

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tools in the recovery toolbox

Tools in the Recovery Toolbox

Surviving times of

STRESS

in times of stress simplify
In times of stress, SIMPLIFY!
  • K.I.S.S.
  • One Day / Hour / Minute / Moment at a Time
  • One Step at a Time
  • Don’t “SHOULD” on yourself
how can stress be triggered
How can stress be triggered?
  • What happens when you’re too Hungry, Angry, Lonely, Tired?
  • Sometimes you can deal with things and it’s “no big deal”. At other times even little things get to you – what are the things that cause you stress?
h a l t
H.A.L.T.

Don’t get too . . .

  • Hungry
  • Angry
  • Lonely
  • Tired
hunger don t just eat eat right
HUNGER:Don’t just eat, eat right!

Good nutrition reduces stress:

  • 3 balanced meals and healthy snacks as needed
  • Reduce sweets, caffeine, and nicotine
  • YOU ARE WHAT YOU EAT!
anger resentment who gets hurt
ANGER / Resentment:Who gets hurt?
  • Some forms of depression have been described as “anger turned inward,” giving unresolved anger / resentment a negative influence on recovery from mood disorders
loneliness develop and use support network
LONELINESS?Develop and use support network
  • Recovery is not only an individual “I” process, it is also a mutual “We” process
tiredness fatigue makes cowards of us all
TIREDNESS?“Fatigue makes cowards of us all . . .”
  • Sleep Hygiene
    • Block out and protect sleep time
    • Develop a pre-sleep routine
    • Adjust lights & temperature
be physically active
Be Physically Active
  • When tempted to use a substance to “self-medicate” depression or anxiety, physical exercise can be a constructive, healthy alternative
exercise
Exercise

Treat yourself to EXERCISE each day

  • It relaxes, calms, and reduces tension.
  • Produces brain chemicals that make you feel good.
  • Helps improve sleep
  • Helps weight control
  • HELPS YOU FEEL GOOD!!!
seek perspective
Seek Perspective . . .
  • Find out about other people’s situations
  • Volunteer to help someone worse off than you
spirituality
Prayer & Meditation: Practice listening to and coming into the presence of your Higher Power - ”praying only for knowledge of [my HP’s] will for me and the power to carry it out.” (Step 11)

Conversation with your Higher Power

Turning it over

Letting Go (Let go and let God)

Journaling - keeping a personal record of thoughts, feelings, ideas

Spiritual Fellowship - friendship based on shared spirituality

Spirituality
other traditional 12 step recovery tools
Other Traditional 12-Step Recovery Tools
  • Going to meetings
  • Using a sponsor
  • Daily reading of recovery literature
  • Calling other recovering people on the phone
  • Working the Steps
  • Participating in service work
  • Carrying the message of recovery
more recovery tools
Whatever works (and is healthy):

Daydreaming

Humor / Laughing

Playing

Music

Reading

Taking a walk

Singing

Taking a hot bath

Soaking your feet

Massage

Relaxation tools

Deep Breathing

Tense/Relax muscles

More Recovery Tools
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