Coping Skills to Help Protect Sobriety from Alcohol

Another limit was the fact that we did not ask for current use of drugs, focalizing instead on the past 12 months. Conversely, we thought that a question about the last 12 months would be perceived as a request for a more general information to which students would respond honestly. Not only does physical activity boost your mood through the release of endorphins, but it also helps alleviate stress and improve your overall physical health. Whether it’s a brisk walk, a yoga session, or weight training, integrating exercise into your daily routine can be profoundly beneficial. Recognizing the difference between these coping strategies and incorporating more adaptive methods into your routine is a significant step in your recovery process.

Supportive Therapeutic Relationships

Some unhealthy coping skills might involve sleeping too much, over or undereating, or compulsive habits like shopping or gambling. Using substances other than the one you were addicted to is also a poor coping skill. Coping mechanisms are essential tools in your journey towards sobriety and recovery from addiction. These strategies enable you to handle the stressors and triggers that life throws your way, without resorting to substance use. Understanding and developing healthy coping mechanisms can significantly enhance your emotional and psychological resilience, making the road to recovery less daunting.

Evidence Based

• These feelings are only natural, and you should never feel ashamed or isolated for being overwhelmed.
• Stanford Medicine researchers discuss the brain’s ancient wiring and how its built-in reward-seeking system can be hijacked by addiction — as well as ways to prevent and treat it.
• We teach clients how to respond to triggers using deep breathing, relaxation techniques, and progressive muscle relaxation.
• These differences have been specified when reporting results in this text; however, attention should be given to the clinical differences between abuse, dependence and disorder when interpreting the findings presented in this review.
• Common stressors include work deadlines, financial difficulties, relationship problems, and major life changes.

When our bodies experience stress, it shifts its normal metabolic processes into high gear. Suddenly, our bodies get a surge of cortisol, which increases glucose levels and starts mobilizing fat and protein. A healthy body will have a quick spike of cortisol levels, followed by a rapid decrease once the stress is over. The results of this study could help to provide valuable targets for future research on tailored interventions to prevent stress-related alcohol consumption. Building a network of supportive friends, family, or recovery groups can make all the difference.

Support

While there are different ways to classify coping skills, some of the categories that we’ll focus on include emotion-focused coping, problem-focused coping, religious coping, social support, and meaning-making. For some, trauma, and its side effects (anxiety, for example) can lead to alcohol misuse and alcohol addiction. Once again, alcohol can provide short-term relief but cannot help you to adequately address trauma. Dr. Kelly points out that drinking heavily also can lead to an increased likelihood that you will suffer traumatic events, such as accidents, fights, injuries, and relationship issues. The APA and the WHO have underscored an increase in stress and mental health problems. Based on the data, it is clear that one very popular coping mechanism is alcohol.

• Unhealthy coping mechanisms are actions people take to reduce discomfort without solving the problem.
• Additionally, it’s critical for treating any underlying mental health issues or mental illness that might contribute to substance use.
• The present MESA study was developed in response to the incomplete understanding of the underlying mechanisms of the relationship between stress and alcohol consumption.

In addition, alpha-amylase is an enzyme component of saliva and has been proposed as a marker for stress-induced activity of the sympathetic nervous system (SNS). The advantage of a saliva-based measure of SNS activity is the convenience of assessing activity of both major stress systems (i.e. SNS and HPA-axis) in a single test https://ecosoberhouse.com/article/how-to-stop-using-alcohol-as-a-coping-mechanism/ tube, without the need for technically sophisticated instrumentation 63. All individuals willing to participate in the study have to complete an online screening in advance of the main assessment, where basic demographic variables as well as all in- and exclusion criteria are assessed.

The Effects of Marijuana on Brain Development

It is worth highlighting that the indirect effect of coping was significant above the direct effect of alcohol use, underscoring this pathway as an important, independent predictor of depression. Substance use coping motives may become more centrally related to the risk for depression following the transition to early adulthood when individuals experience increased developmental stress (Stone et al., 2012). To our knowledge, few, if any, longitudinal studies have examined the path from alcohol use to later depression or suicide-related behavior through escalating reliance on substance use to cope with stress. As discussed previously, however, there is solid theoretical justification for this pathway. For instance, the Acquired Preparedness model indicates that heavy drinking to deal with stress predicts escalations in drinking to cope over time, which in turn, facilitates the development of depression (Settles et al., 2010). The current study provides one of the few tests of this pathway from alcohol use to later depression via substance-use coping mechanisms.

Some people might isolate, withdraw, or turn to substances or food to emotionally cope. Developing effective coping mechanisms is a journey that requires reflection, experimentation, and commitment. Recognizing triggers and identifying stressors is your first step towards building a toolkit of strategies that will Oxford House support your sobriety and recovery process. Ironically, turning to substances like alcohol or drugs as a way to cope with stress, anxiety, or depression is a common pitfall. It’s essential to understand that substance use as a coping mechanism can perpetuate the cycle of addiction, making it harder to achieve lasting sobriety.

Directional Models

Although it’s possible to use a substance to cope without becoming a serious problem, it’s better to learn to manage difficult emotions without this support. One of the most effective ways of addressing alcohol dependence and abuse that arises from using alcohol as a coping mechanism is to develop other effective coping mechanisms. Rather than simply resolving to “stop drinking,” which removes one coping skill without replacing it with another, it is important to have other skills in place. Healthy coping strategies, such as seeking social support, engaging in physical activities, and practicing mindfulness enhance emotional well-being and reduce stress. Creating a personalized coping plan is essential for effectively managing stress and enhancing emotional well-being.

• Unhealthy coping strategies for drugs may offer a temporary escape, but they often lead to bigger problems—physically, emotionally, and socially.
• We did not see treatment effects on depression and alcohol use in preliminary analyses, but focused only on the control condition given the developmental focus of the current analysis.
• At 405 Recovery, we help clients explore which healthy coping mechanisms work best for them.

Feeling Stressed? Do Something You Love

Each year they were asked to report the frequency with which they had used alcohol (number of drinks) in the previous month. Coping skills are instruments and methods that we use to work through stressful situations. In Psychology from the University of Wisconsin-Madison where she was part of a psycho-social research lab.

Consuming nutrient-dense foods rich in vitamins, minerals, and protein can help stabilize blood sugar levels, improve brain function, and support overall recovery. Staying hydrated and avoiding excessive caffeine or processed foods can also contribute to emotional balance and better decision-making. Not only does it feel good to help, but helping others also fosters healthy social connections and makes you feel like you belong. This is important for people who may have isolated themselves before getting sober. Recreational activities include things like playing outdoor sports, hiking, kayaking, swimming, snorkeling, yoga, and countless other activities. Physical activity boosts endorphins, which are important for managing stress, depression, and mental fog that are common during recovery.