Stress is an inevitable reaction to threats and concerns you experience. While stress cannot be avoided in life, failing to manage it effectively can lead to other issues. In addiction recovery, managing stress effectively is key to avoiding relapse and maintaining sobriety. The practice of mindfulness-based stress reduction (MBSR) can assist you in reaching success in your recovery.
Mindfulness-Based Stress Reduction
Reducing stress is essential during addiction recovery to avoid relapse. Mindfulness-based stress reduction (MBSR) practices can help you manage your stress levels and continue your success at Dream Recovery.
MBSR has been scientifically proven to be an effective therapeutic method for treating mental health conditions, including substance use disorder (SUD).
Benefits of Mindfulness-Based Stress Reduction
MBSR teaches mindfulness techniques. These cultivate awareness of the present moment. By exploring various meditative and movement practices, you can gain a deeper sense of awareness regarding your current state. This can help you relax in the present and understand how to move forward effectively.
There are many benefits involved with MBSR practices that can help you stay on track at Dream Recovery.
Reduces Stress and Anxiety
Stress and anxiety are common addiction triggers. MBSR may help you to learn healthy ways to manage these emotions.
Various studies have demonstrated how MBSR can reduce symptoms of stress and anxiety, as well as enhance overall mental health.
Increases Self-Awareness
MBSR can also assist you in establishing self-awareness. It can help you become more aware of your thoughts and emotions. Additionally, it can help you understand how these aspects influence your behavior.
This can be especially beneficial during addiction recovery. Self-awareness enables individuals to identify triggers and patterns of behavior which could potentially lead to relapse.
Improves Emotional Regulation
Addiction often arises from intense emotions such as anger, frustration, or sadness. MBSR can be used to develop emotional regulation skills. These skills can reduce the risk of relapse and enhance overall mental well-being.
Improving your emotional regulation is essential in recovery. Practicing emotional regulation gives you confidence in your ability to process negative emotions without the use of substances.
Increases Resilience
Resilience is the capacity to recover from difficult situations. Addiction recovery can be a stressful journey, accentuating the importance of developing resilience.
MBSR can be used to help you build resilience. It does this by teaching specific techniques for managing stress and strong emotions.
Improves Physical Health
MBSR has been linked to various physical benefits. Yoga, a key component of MBSR, has been proven to increase flexibility, strength, and balance. Meditation has been shown to lower blood pressure levels and enhances the functioning of your immune system.
Mindfulness-Based Stress Reduction Practices
There are various MBSR practices that you can apply during your everyday life through treatment. Through your experience at Dream Recovery, you will likely learn more about each of these practices.
Understanding when and where you can apply these skills can ensure you are prepared to deal with stress at any moment.
Mindful Breathing
Breathing mindfully requires you to pay attention to the sensation of the breath as it enters and leaves your body. You can do this by sitting or lying down comfortably, paying attention to the sensation of inhaling and exhaling.
If your mind wanders off, try to gently bring it back to the present moment. This can be accomplished by gently returning attention to the breath.
Body Scanning
This practice occurs as you pay attention to physical sensations in different parts of your body. To do this, lie down comfortably and scan down from head to toe, focusing on each area’s sensations.
The goal is to develop body awareness. This can help you learn how to release tension in different places of your body with the power of your mind.
Mindful Walking
Walking is often a mindless activity. Mindful walking involves paying attention to the sensations associated with walking, such as foot movement, rhythmic breath, and the surrounding environment. This can be done either outdoors in a peaceful space or indoors in an enclosed environment.
As you begin walking, different muscles within your body will begin to engage. Focus on how your body naturally moves and the feelings associated with this form of movement.
Yoga
This is another key practice that incorporates postures and movements to increase strength, flexibility, and balance. It can be tailored to different levels of ability in either group or individual settings. Yoga involves physical movement but also requires the stillness of the mind.
Incorporating Mindfulness-Based Stress Reduction into Recovery
MBSR can be integrated into recovery in many ways. By practicing these techniques regularly, you will begin to form habits around these practices.
Practice Mindfulness-Based Stress Reduction Regularly
To fully gain the benefits of MBSR, it is essential to engage in these practices regularly.
Begin with just a few minutes of mindfulness practice each day and gradually increase its duration. Utilize your opportunities to practice these skills within group therapy and during external moments of high stress.
Practice Self-Compassion
Mindfulness requires accepting thoughts and emotions without judgment. To cultivate self-compassion, it’s essential to not judge yourself when thoughts or emotions arise during mindfulness practice. Mindfulness can be combined with other recovery techniques such as therapy, support groups, and medication-assisted treatment to provide a comprehensive approach to addiction recovery.
Mindfulness-based stress reduction (MBSR) is a unique approach to add to your recovery journey. Mindfulness in itself can provide various benefits. Applying mindfulness practices to manage stress can be even more beneficial. This powerful combination can help you maintain long-term sobriety. When we encounter high-stress levels, it can be difficult to regulate emotions efficiently. Using these practices, you can quickly calm yourself down and look at the stressor with a realistic viewpoint. There are many techniques you can focus on to help incorporate these practices into your recovery routine, setting you up for success in your ability to regulate your emotions. To learn more about mindfulness-based stress reduction, reach out to Dream Recovery at (657) 216-7218.