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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 l.jpg

Tools in the Recovery Toolbox

Surviving times of

STRESS



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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


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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?


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H.A.L.T.

Don’t get too . . .

  • Hungry

  • Angry

  • Lonely

  • Tired


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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!


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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


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LONELINESS?Develop and use support network

  • Recovery is not only an individual “I” process, it is also a mutual “We” process


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TIREDNESS?“Fatigue makes cowards of us all . . .”

  • Sleep Hygiene

    • Block out and protect sleep time

    • Develop a pre-sleep routine

    • Adjust lights & temperature


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Be Physically Active

  • When tempted to use a substance to “self-medicate” depression or anxiety, physical exercise can be a constructive, healthy alternative


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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!!!


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Seek Perspective . . .

  • Find out about other people’s situations

  • Volunteer to help someone worse off than you


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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


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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


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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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