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Tools in the Recovery Toolbox

Tools in the Recovery Toolbox. Surviving times of STRESS. 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?.

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Tools in the Recovery Toolbox

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  1. Tools in the Recovery Toolbox Surviving times of STRESS

  2. Try to avoid swimming with sharks!

  3. 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

  4. 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?

  5. H.A.L.T. Don’t get too . . . • Hungry • Angry • Lonely • Tired

  6. 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!

  7. 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

  8. LONELINESS?Develop and use support network • Recovery is not only an individual “I” process, it is also a mutual “We” process

  9. TIREDNESS?“Fatigue makes cowards of us all . . .” • Sleep Hygiene • Block out and protect sleep time • Develop a pre-sleep routine • Adjust lights & temperature

  10. Be Physically Active • When tempted to use a substance to “self-medicate” depression or anxiety, physical exercise can be a constructive, healthy alternative

  11. 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!!!

  12. Seek Perspective . . . • Find out about other people’s situations • Volunteer to help someone worse off than you

  13. 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 Spirituality

  14. 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

  15. 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 More Recovery Tools

  16. Don’t Crash and Burn!!!

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