Tools in the Recovery Toolbox Surviving times ofSTRESS

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?  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. Don’t get too...  H  Hungry  A  Angry  L  Lonely  T  Tired

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

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

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...  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

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

Don’t Crash and Burn!!!