Dealing with intense emotions can be challenging, especially if you’re in recovery from addiction or trying to support someone who is. It’s common to seek out quick fixes like drugs or alcohol as a way to cope with emotions and numb those feelings.
However, there are healthier ways to cope with negative emotions that can strengthen your resilience and enhance your well-being. Here are nine steps to manage strong emotions without relying on substances.
Step 1: Recognize Your Emotions
Acknowledging the emotions you start to feel is a critical first step in managing them effectively. Many people find it challenging to identify if they feel good or feel bad, especially if they’re used to suppressing their emotions with substances. Learning to recognize your emotions involves paying close attention to your body’s signals and the thoughts that accompany your feelings.
Action Plan
- Practice emotional labeling. Throughout the day, pause to reflect on what you’re feel Try to be as specific as possible, distinguishing between general states (e.g., upset) and more specific emotions (e.g., disappointed, frustrated).
- Use a feelings wheel. A feelings wheel can help you identify the nuances of your emotions by providing a visual guide to differentiating between related feel
- Try body scan meditations. Regularly practice body scan meditation to become more aware of physical sensations associated with different emotions. This can help you recognize emotions as they arise.
Step 2: Accept Your Feelings
Acceptance is about acknowledging your emotions without judgment. It’s a process of understanding that emotions are neither good nor bad, they are simply a part of being human. Accepting your feelings doesn’t mean you’re resigning yourself to suffering—it means allowing yourself to feel all emotions without criticism.
Action Plan
- Do self-compassion exercises. Practice speaking to yourself with kindness and understanding, especially when confronting difficult emotions and negative feelings.
- Try mindfulness-based stress reduction (MBSR). Consider enrolling in an MBSR program or similar mindfulness training to enhance your ability to accept and work with your emotions.
- Use reflective journaling. Write about your emotions without judging them. This is a great coping skill to help you process and accept your feelings more fully.
Step 3: Practice Mindfulness
Mindfulness helps you stay present with your emotions, observing them without getting caught up in them. It can be beneficial for managing anxiety, depression, and cravings that might lead someone to substance use.
Action Plan
- Practice daily mindfulness. Dedicate a specific time each day for mindfulness meditation, even if it’s just for 5-10 minutes.
- Do mindful walking. Incorporate mindfulness into everyday activities, such as walking, by paying attention to the sensations of your feet touching the ground, the rhythm of your breath, and the sounds around you.
- Utilize mindfulness apps. Use apps that offer guided meditations, breathing exercises, and mindfulness exercises tailored to different needs, including stress reduction, emotional regulation, and more.
Step 4: Seek Support
Having a supportive network is invaluable when dealing with strong emotions long-term. Support can come from various sources, including friends, family, support groups, and professional counselors.
Action Plan
- Reach out for professional help. If you’re struggling, consider seeking the help of a therapist who specializes in addiction recovery and emotional regulation.
- Find a support group. Look for groups, either in-person or online, where you can share your experiences and learn from others in similar situations.
- Lean on trusted individuals. Identify people in your life who are supportive and understanding. Try to open up to them about what you’re going through.
Step 5: Engage in Physical Activity
Physical activity is a powerful way to manage emotions. Exercise improves mental and physical health while having a positive impact on mood. This is thanks to the release of endorphins, chemicals in the brain that act as natural painkillers and mood elevators.
Action Plan
- Incorporate exercise into your routine. Find ways to add physical activity to your daily life, whether it’s a morning walk, a yoga class, or a workout session at the gym.
- Set realistic goals. Start with small, achievable goals to avoid feeling overwhelmed. Even a 10-minute walk can have positive effects on your mood.
- Choose activities you enjoy. The best form of exercise is one that you enjoy and can stick to. Experiment with different activities to find what suits you best.
Step 6: Use Creative Outlets
Creative expression can be a therapeutic way to deal with emotions, allowing for the non-verbal processing of feelings and reducing stress.
Action Plan
- Explore different mediums. Try painting, drawing, writing, music, or any other form of creative expression that appeals to you.
- Dedicate time regularly. Set aside regular time each week to engage in your chosen creative activity. Consistency can enhance the therapeutic benefits.
- Join a class or group. Participating in a class or joining a community group focused on your creative interest can provide structure and support.
Step 7: Learn to Redirect Negative Thoughts
Negative thinking patterns can exacerbate emotional distress. Learning to identify and challenge these thoughts can lead to more positive emotional outcomes.
Action Plan
- Identify triggers and patterns. Pay attention to situations or thoughts that lead to negative thinking. Recognizing these patterns is the first step toward change.
- Practice cognitive behavioral techniques. Techniques such as thought challenging and reframing can help you question and alter negative thoughts.
- Seek professional guidance. A therapist can provide personalized strategies and support to help you manage negative thinking patterns.
Step 8: Set Boundaries
Healthy boundaries protect your emotional well-being by helping you define what you are comfortable with and how you expect to be treated by others.
Action Plan
- Reflect on your needs. Identify areas in your life where your boundaries are being crossed. Consider what changes are necessary for your well-being.
- Communicate clearly. Express your boundaries to others clearly and assertively. It’s important to communicate your needs respectfully and without apology.
- Practice saying no. Saying no is a crucial aspect of setting boundaries. Practice in low-stakes situations to build your confidence.
Step 9: Make Time for Relaxation and Fun
Balancing life’s demands with relaxation and leisure activities is essential for emotional health. Engaging in activities purely for enjoyment can rejuvenate your mind and body.
Action Plan
- Incorporate relaxation techniques. Regularly practice relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery.
- Schedule leisure time. Actively plan for leisure activities in your weekly schedule. This ensures that relaxation and fun are prioritized.
- Explore new hobbies. Experiment with new and different activities to find what brings you joy and relaxation.
Get Help for Coping With Strong Emotions in Sobriety With Lumina Recovery
Coping with strong emotions is a skill that requires practice and patience. By incorporating these strategies into your life, you can manage your feelings without turning to drugs or alcohol.
We believe your journey towards healing and recovery is personal and unique, and every step forward is a victory. At Lumina Recovery, we offer different services for dual diagnosis disorders and therapy options to provide the support you or your loved one needs.
Contact our team today to learn more about our services and how we can help you with your emotions and sobriety.
