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Across the country, people are reeling from the shootings of both civilians and police officers, trying to make sense of what is happening and trying to figure out how to respond positively and move forward. The death of Alton Sterling hit people hard here at home, and the shooting of police officers in Baton Rouge has made this a poignant and difficult time for many in Louisiana.
For those who are in recovery, fear can be a big trigger for relapse. In the face of crisis, many feel helpless. They do not know how to respond and have a positive impact on the things happening around them. As a result, some develop a “nothing matters” or hopeless mindset, justifying relapse as the only way to escape fear and other associated uncomfortable feelings.
But fear can be the trigger for positive change if it is used correctly, whether you are in recovery or not. Here are a few ways you can use the energy generated by fear – no matter what the cause – to rejuvenate your recovery and avoid relapse.
1. Make a Personal Connection
If you are struggling with fear and uncertainty due to global, national, or local events, you are not alone. Reach out to others to find out how they are feeling and how they are handling the problem. Talking can help to ease some of your discomfort, and listening can help you to see different perspectives. Working together, you and others who share your concerns can create solutions and plans to alleviate the fearful situation and generate peace not only for yourselves but for others as well.
2. Address Anxiety
For many, fear triggers serious anxiety symptoms. Some experience panic attacks, insomnia, and other symptoms, like changes in eating patterns, obsessive thoughts, compulsive behaviors, and more. When anxiety levels increase to this intensity and become intrusive in your ability to function, it is important to seek treatment as soon as possible – treatment that does not include the use of addictive medications.
Going to a therapist is one possible solution. Talking to a professional about what you are feeling can help you to gain immediate coping mechanisms to get those symptoms under control as well as to start the process of working on underlying trauma or a co-occurring mental health disorder that may be contributing to your symptoms.
Though “self-medication” through use of drugs and alcohol may have been the norm for you during active addiction, it cannot be your method of treatment in recovery. Professional care is an immediate need if fear triggers intense physical or mental symptoms.
3. Review History
Though the news can be difficult, horrifying, and tragic at times, our human history tells us that this is not the first time that we as a nation or as a global community have faced such loss and fear. In order to gain a broader understanding of human nature and events, it can be helpful to look to the past. Watch documentaries about the Civil Rights Movement here in the United States, and explore the history of different classes, genders, and races in other parts of the world over the last centuries – and millennia. Read books, historical overviews, biographies, and autobiographies to gain an understanding of what people have experienced in the past and how they responded on an individual level and as a group.
4. Take Action
You are not powerless. You can effect positive change in this political climate and in any situation that generates fear of any kind. Take the time to honestly assess what is happening. What do you see as the power driving that issue or situation? How do you think it should be addressed? What changes should be made?
If you have ideas, put them into action. You can write to your representatives in Congress and ask for specific change. You can join together with others who are likeminded to share your thoughts and hopes for the future, hold fundraising events, and lobby for political change. You can talk to others about how they feel and work to better understand those who may not share your views.
Remember that very few people are actively working with malicious intent to harm another group of people. Most people act out of self-preservation and a sense of personal fear. If you can better understand what it is that other people are afraid of experiencing, then you can work to provide education and assistance that will help them to feel stronger. In turn, this will improve your position by giving the truth behind your movement the voice and attention it deserves.
5. Stick to Your Principles
Change takes time. Fearful events will continue to occur during the process of attempting to find and create peace in our communities and in our country. While it is not your responsibility to “save” the world, you can do your part by making sure you are living a life that is positive and focused on bringing safety to your community. The first way to do that for those who are in recovery is to stick to their principles of sobriety and live by a code of personal honesty that informs healthy communication and interactions with others. Without your sobriety, you lose your power to create positive change in your own life, much less in the lives of others.
Identify and Avoid Triggers
Another important aspect of avoiding relapse is to identify and avoid triggers that can lead to it. Triggers are situations, people, or places that can cause cravings for drugs or alcohol. By identifying your triggers, you can take steps to avoid them or develop strategies for managing them.
Triggers can be different for everyone, but some common ones include stress, boredom, social situations where drugs or alcohol are present, certain people or places associated with drug use, and negative emotions such as anger or sadness. It's important to be aware of your triggers and have a plan in place for how to deal with them when they arise.
Some strategies for avoiding triggers include developing new hobbies and interests that don't involve drugs or alcohol, avoiding social situations where drugs or alcohol are present, surrounding yourself with positive influences who support your recovery goals, and practicing self-care techniques such as meditation or exercise to help manage stress and negative emotions.
By identifying and avoiding triggers that can lead to relapse, you can increase your chances of achieving long-term recovery. Remember that recovery is a journey and there may be setbacks along the way. However, by staying vigilant and using the tools at your disposal, you can overcome challenges and stay on the path towards lasting health and well-being.
Learn Coping Mechanisms for Dealing with Stress and Anxiety
Stress and anxiety are common triggers for those in recovery. Learning coping mechanisms to deal with these emotions can be a powerful tool for avoiding relapse. One effective technique is cognitive-behavioral therapy, which helps individuals identify negative thought patterns and replace them with positive ones. This therapy can also help individuals learn relaxation techniques, such as deep breathing exercises or progressive muscle relaxation.
Another effective coping mechanism is practicing self-care. This includes prioritizing activities that promote physical, emotional, and mental well-being, such as getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring joy and fulfillment.
Additionally, mindfulness meditation can help reduce stress and anxiety by promoting a sense of calmness and relaxation. This practice involves focusing on the present moment without judgment or distraction.
By learning coping mechanisms for dealing with stress and anxiety, individuals in recovery can better manage their emotions and avoid turning to drugs or alcohol as a means of coping. It's important to remember that everyone's journey is different, so it may take some time to find the right combination of coping mechanisms that work best for you.
Set Realistic Goals and Celebrate Progress Along the Way
Setting realistic goals is an important part of the recovery process. It's important to set goals that are achievable, measurable, and relevant to your recovery journey. By setting realistic goals, you can avoid becoming overwhelmed and feeling discouraged.
It's also important to celebrate progress along the way. Recovery is a journey, not a destination, and it's important to recognize and celebrate your achievements no matter how small they may seem. Celebrating progress can help you stay motivated and focused on your long-term recovery goals.
One way to set realistic goals is to break them down into smaller, more manageable steps. For example, if your goal is to quit smoking or using drugs, you might start by reducing your use gradually over time. You might also seek support from a counselor or support group to help you stay on track.
When celebrating progress, it's important to be kind to yourself and acknowledge the hard work you've put in so far. This can include treating yourself to something you enjoy or simply taking time for self-care activities such as taking a relaxing bath or going for a walk in nature.
Remember that recovery is a journey that takes time and effort. By setting realistic goals and celebrating progress along the way, you can stay motivated and focused on achieving lasting health and well-being.
Develop a Routine for Stability
Developing a routine can be an effective way to establish structure and stability in daily life. This is especially important during the recovery process, as it can provide a sense of control and help individuals stay on track with their goals.
A routine can include daily activities such as waking up at the same time each day, eating meals at regular intervals, exercising at a specific time, and setting aside time for relaxation and self-care. By establishing a routine, individuals can create a sense of predictability and reduce feelings of anxiety or uncertainty.
It's important to remember that everyone's routine will be different based on their individual needs and circumstances. Some individuals may find it helpful to create a detailed schedule while others may prefer a more flexible approach. Regardless of the specifics, developing a routine can provide structure and stability during the recovery process.
Consider Therapy or Counseling to Work Through Past Trauma or Emotional Pain
Past trauma and emotional pain can be significant barriers to recovery. If left unaddressed, these issues can lead to relapse and hinder progress in the recovery journey. However, therapy or counseling can be an effective way to work through these issues and develop healthy coping mechanisms.
Therapy or counseling can take many forms, including individual therapy, group therapy, or family therapy. The goal of therapy is to provide a safe space for individuals to explore their emotions and past experiences in a supportive environment. Therapists can also offer guidance and tools for managing difficult emotions and developing healthy coping mechanisms.
It's important to find a therapist who specializes in addiction and has experience working with individuals in recovery. Additionally, it's important to feel comfortable with your therapist and trust that they have your best interests at heart.
By addressing past trauma and emotional pain through therapy or counseling, individuals in recovery can develop a greater sense of self-awareness and build resilience against future challenges. It's never too late to seek help and start working towards a healthier, happier future.
Engage in Activities That Bring Joy and Fulfillment
Engaging in activities that bring joy and fulfillment can be a powerful tool for staying on track with recovery. Hobbies, volunteer work, or spending time with loved ones can provide a sense of purpose and connection, helping individuals to stay motivated and focused on their recovery goals.
Hobbies such as art, music, or sports can provide a creative outlet and help individuals to relax and unwind. Volunteer work can offer a sense of fulfillment by giving back to the community and helping others. Spending time with loved ones can provide support, encouragement, and a reminder of why recovery is important.
It's important to find activities that are meaningful and enjoyable for you personally. This can help ensure that you stay engaged and committed to your recovery journey. Additionally, engaging in activities that bring joy and fulfillment can help reduce stress and anxiety, providing a valuable source of support during challenging times.
Remember that recovery is not just about abstaining from drugs or alcohol; it's also about building a healthy and fulfilling life. By engaging in activities that bring joy and fulfillment, individuals in recovery can create a sense of balance in their lives and increase their chances of long-term success.
Build Healthy Relationships with Others Who Support Your Recovery Journey
Building healthy relationships with others who support your recovery journey is crucial to achieving long-term success. These relationships can provide a sense of accountability, encouragement, and motivation when facing challenges.
When looking for supportive relationships, it's important to seek out individuals who understand and respect your recovery journey. This can include family members, friends, counselors, or mentors who have experience in recovery themselves.
Healthy relationships are built on open communication and mutual respect. It's important to communicate your needs and boundaries with others and listen actively to their perspectives as well. Additionally, setting realistic expectations for yourself and others can help build trust and prevent disappointment or frustration.
Remember that building healthy relationships takes time and effort. It's important to be patient with yourself and others along the way. By surrounding yourself with positive influences who support your recovery goals, you can increase your chances of achieving lasting health and well-being.
Conclusion
Recovery is a journey that requires consistent effort and dedication. It's important to remember that setbacks and challenges are a normal part of the process. However, with the right tools and strategies, it's possible to overcome fear and achieve lasting recovery.
Remember that recovery is possible and you are not alone. By using the tools and strategies outlined in this article, you can overcome fear and achieve long-term health and well-being.
What can you do to have a positive impact today?
