Three Recovery Strategies: A Breathing Technique, a Counting Technique, and a Gratitude Technique
When you are in recovery for a substance use disorder, you know what your goal is: Maintain your sobriety.
But while that is a fairly straightforward and clear goal, it does not provide a lot of guidance in terms of just how you might achieve it. While you know that avoiding the use of drugs or alcohol is the key component of reaching your goal, there are likely going to be moments when you would like a little more support than a reminder not to indulge in substance use.
What you need are some strategies that you can use in a variety of situations that might arise and threaten your hard-won sobriety.
Let’s take a look at three such strategies.
You Might Punch Out Cravings with Box Breathing
Sometimes cravings can really sneak up on you, and they can be quite intense. As a result, it is important to have some specific approaches to dealing with those cravings when they arise. One possibility? A technique known as box breathing.
Box breathing is a simple way to pause, shift your attention, and reset. Here’s how it works:
- Find a spot where you won’t be disturbed for a few moments
- Take a deep breath in while counting slowly and steadily to four
- Hold that breath for another slow and steady count to four
- Breath out for a count of four (yep, slow and steady!)
- Repeat the process a total of four times
Sounds easy, right? And it is. It is also surprisingly effective at producing a feeling of calm and relaxation in your mind and body—and that can give you the firm foundation you need to resist a craving.
You Might Find That You Can Really Count on a Countdown
Much like the box breathing technique, a strategy known as the 5-4-3-2-1 technique can help you regain a sense of calm when anxiety or stress threaten to overwhelm you—and perhaps threaten your sobriety. Like box breathing, the 5-4-3-2-1 technique is quite simple:
- Find a spot where you won’t be disturbed for a few moments
- Take a few deep breaths to get started
- Name five things you can see (it can be helpful to speak aloud throughout this exercise, but it is not required)
- Name four things you can touch
- Name three things you can hear
- Name two things you can smell
- Name one thing you can taste
Engaging with each of your senses in this simple, quick (but unhurried) way helps you recenter and more effectively deal with any stress or anxiety you might be feeling. Handling stress and anxiety skillfully is an excellent way to protect your sobriety.
You Might Be Thankful for Regular Reflection on Gratitude
When you are in recovery from a substance use disorder, it can sometimes feel as though everything is a challenge to be overcome. To combat that feeling, it can be helpful to regularly reflect on what you are grateful for. While it can be tempting to limit our feelings of gratitude for big moments in our lives, the fact is you could probably name three things you feel grateful for each day.
Doing just that is a great way to bolster your sobriety. A gratitude journal—in which you name three things you are grateful for at the end of the day—reminds you that your life is not solely defined by challenges, temptations, and difficulties. Big and small things happen every day and bring a feeling of joy or peace—and that feeling supports your sobriety.
So, take a moment each day to jot down three things for which you are grateful. Each sober day is worth celebrating, of course—so that means you only have to think of two more! Before too long, we suspect you will think of plenty of people and moments that inspire feelings of thankfulness. Looking back over your daily list is a great way to get inspired—even (or especially) when you find yourself feeling low or tempted to return to drug or alcohol use.
French Creek Recovery Center Can Help You Get and Stay Sober
When you are struggling with drugs or alcohol, it can seem like there is no off ramp that can lead you to a better place. You might feel trapped between the negative side effects of drug use and the horrible symptoms of withdrawal. The situation can seem hopeless—and hopelessness is no friend of sobriety.
Fortunately, hope can be found in treatment. At French Creek Recovery Center in Meadville, PA, we offer personalized care for substance use disorders and the mental health disorders that may accompany them. We will help you reclaim your sobriety, offer strategies and resources for maintaining that sobriety, and provide ongoing support so you can start your recovery journey with a feeling of hope and possibility.
When you are ready to get started, we are ready to help.