When you felt anxious, stressed, afraid, or lonely, it was easy to use substances like drugs or alcohol to cope. This way of self-medicating likely led to your eventual addiction. But now that you’re in recovery, it’s not a habit you want to continue. So what are some other ways you can cope with future negative feelings without spiraling into substance abuse? Believe it or not, there are some healthy self soothing techniques out there that you can learn to practice (and no, we’re not talking about eating a carton of ice cream or ordering a late-night pizza). As you do, you’ll be equipped to stay the course with your recovery goals.
What is Self Soothing, Anyway?
If you’re a parent, you’ve probably heard of soothing a baby when they’re crying. But what does self soothing look like on yourself when you’re feeling down, hurt, or angry? PositivePsychology.com describes self-soothing as an emotional regulation tool you can use to regain equilibrium after experiencing an upsetting event. By using self soothing techniques, you learn to calm and regulate your emotions without needing any external validation. And when applied to your recovery journey, self soothing can provide several key benefits:
- Improved mental health: Using self-soothing techniques helps you more easily overcome unwanted stress, anxiety, frustration, or other negative feelings so they don’t persist.
- Better decision-making: Self soothing helps you think more clearly in the moment so you can make better decisions and respond in productive ways.
- Long-term resiliency: When you face challenges or setbacks, self-soothing techniques can keep you focused on the important things instead of throwing in the towel.
- Emotional self-regulation: You develop the ability to keep yourself calm and present when negative feelings arise.
- Self-awareness: Self soothing techniques help inform what triggers you so you can proactively use mindfulness to prevent relapse.
- Stronger relationships: You develop a greater sense of self-control, allowing you to foster healthier relationships and avoid examples of codependent behavior or exaggerated emotional responses.
How Self Soothing Techniques Shape Your Recovery
Though you’ve completed an addiction treatment program, addiction triggers are still out there. And they’ll be there the rest of your life. That means recovery is an ongoing process, no matter where you are on the journey. You need relapse prevention strategies to help you stay focused, even years after treatment ends. Self soothing techniques can be an excellent resource for maintaining sobriety, especially in the face of future challenges.
As you develop strong self soothing techniques of your own, you’re less likely to succumb to the unhealthy ones — substance abuse — you often practiced in your past. Not only does this create healthier habits, but you’re also able to better handle the challenges of recovery. After all, future sobriety difficulties are common. But when you face them with healthy self soothing practices, you build both self-confidence and self-esteem in your abilities. And increasing in both of these traits goes a long way in your recovery.
5 Recovery Self Soothing Techniques for Adults
So what kind of self soothing techniques for adults work for your recovery? While there are all kinds out there, it’s a good idea to pick the ones that already align with your lifestyle. However, there a few foundational ones that are good to observe, no matter what:
1. Exercising
Did you know that the endorphins released during exercise are the same as the ones generated from drugs or alcohol? With that said, exercise makes you feel good, both physically and mentally. And it’s good for you (unlike substances).
2. Spending Time With People
There are times when you may want some solo time as a way to cope with how you’re feeling. But it can’t be a regular habit, as isolation is where addiction thrives. Spending time with friends or family is one of the most vital self-soothing techniques. Not only do you get healthy social connection, but also support and encouragement along your recovery journey.
3. Grounding Words
For in-the-moment self-soothing, it’s best to have a grounding word. This can be any word or phrase that both calms and brings you back into the present when you feel triggered or start spiraling. As you think of this word and “snap out of it”, you can then pursue other ways to self-soothe.
4. Eating Right
Nutrition is a major aspect of self-care for anyone in any kind of recovery. Yet it’s also a great way to self-soothe. What you eat can affect your stress response, as well as how you feel. So, it’s important to eat right so you can be strong physically and mentally.
5. Being in Nature
Going outside and getting into nature can be an easy and impactful self-soothing exercise. No matter if it’s taking a walk in your neighborhood or hiking a mountain, being in nature reduces stress and improves your physical health.
We’re Here for Your Recovery at Integrative Live Center
Self soothing techniques are just one strategy you can adopt in your recovery. There are a lot of other great ones out there, too. At Integrative Life Center, we equip and empower your recovery so you can achieve lasting sobriety. Our aftercare and alumni programs are here to help people like you become their authentic selves. To learn more about our recovery resources, call us today.
