How many of us have used substances to cope with stress? It is such a common reaction when our minds and bodies are overwhelmed with stressors that we don’t know what to do with. Fear and anxiety can be very difficult to manage if we don’t know how to manage our emotions on our own. So we drink. We use. We numb ourselves instead of allowing ourselves to work through the stress. How can I cope with stress without substances?
Why We Have Stress
There is a reason that we have stress, and it is not meant to be negative or unhealthy. Our body’s response to dangerous or stressful situations is meant to keep us safe from danger and alert us to situations that could be negative or harmful. Particularly in emergency situations, stress actually triggers our fight or flight response to help protect us from immediate harm. Daily stress and stress over serious events or trauma is our body’s natural response to the negative events surrounding us and is our body’s way of asking us to process the emotions surrounding these events.
Why Substances Don’t Help With Stress
When we use substances to cope with stress, we are numbing our minds and bodies to this natural reaction. The emotions that are trying to be processed in our bodies are then trapped, rather than processed and released, and they can end up causing us more harm in the long run. We also intuitively know that substance use typically compounds our problems, particularly with the high risk of becoming addicted to substances the more we use them to try to cope.
Long term stress can cause both physical and mental health problems. We may be aware that anxiety and depression can be the result of long term stress, but do we know some of the other health problems that long term stress can create? Stress can affect our sleep, immune, cardiovascular, digestive, and reproductive systems. Some of the short term effects include headaches, insomnia, irritability, sadness, anger, or eating and digestive problems. Over time, we can develop high blood pressure, heart disease, and other illnesses. These and other health problems are also compounded by the side effects of substance use. It does not pay to use drugs or alcohol as coping mechanisms.
How to Manage Stress Better
- Daily Check-In – Noticing how outside stressors are impacting us before we have significant health problems can help us to avoid complications due to stress.
- Exercise – We have long known that exercise is an excellent antidote to stress, as it helps our bodies work through the stress and raises our dopamine levels so our brain is happier too.
- Relaxation Techniques – This seems obvious, but we forget to meditate, practice mindfulness, or use other soothing techniques to help our bodies release the stress through relaxation.
- Seek Professional Help – Therapy is an excellent method of coping with stress, especially when we experience extremely stressful or traumatic events, but also with daily stresses too. We may also need help from medical doctors to treat sleep or anxiety problems connected with stress so that our bodies can heal.
- Stay Connected – As human beings, we need connection with other human beings. Stress can often make us want to withdraw into ourselves, but having the support and connection with others is key to helping us cope with stress.
- Prioritize – One of the most common reasons for stress impacting our health is that we allow all of the pressures and stressors to build up into what feels like an insurmountable level of stress. By taking time to prioritize the stressful things we need to address, we can start to unwind that ball of stress within us and allow our minds and bodies to realize that our stress is manageable.
Staying Well in Spite of Stress
It is possible to maintain a level of wellness in the face of great stressors if we learn how to manage our stress well. By doing the things we know will help us to manage stress, especially by asking for support from friends and family and medical professionals, we can learn to protect our mental and physical well-being from the negative consequences of stress. Stress management is far more effective than using substances, as it treats the stress head-on, rather than bottling up the emotions and pain and allowing them to harm us further. Coping with stress by using stress management techniques rather than substances will allow us not only to live better but to thrive.
How can I cope with stress without using substances? You can find ways to manage the stress that you have that are effective in making you well. You know that substances do not solve any of your problems, they only compound them. By seeking treatment for your substance abuse, you can learn new ways of coping with stress that will actually resolve the stress in your mind and in your body. At Rancho Milagro Recovery, you can treat your addiction and unwind on our beautiful ranch, complete with all of our rescue animals. By calling (951) 526-4582, we can talk to you about how spending time with our animals in a serene and calming natural environment can help you not only treat your substance use but also help you learn to manage your stress better. Your well-being is our goal. Let us help you find out more about stress management in recovery so that you are prepared to take on the world without substances.