Dealing With Abnormal Stress
- Ben Pearson
- May 25, 2018
- 9 min read
Updated: Apr 2
Stress is a part of life, and it is healthy to some degree when experienced in moderation.
Everyone goes through both bad and good moments in life. Everyone has positive and negative experiences, yet for those with an addiction, those negative moments are amplified.
More often than not, an individual gets into drugs and alcohol to escape those negative feelings and emotions. However, as that individual falls into the throes of addiction, avoiding negativity is nearly impossible.
The Stages of Change
Rock bottom is a popular catchphrase in the world of addiction, and while the theory of rock bottom looks good on paper, rock bottom doesn’t play out well in action.
Just because someone has hit rock bottom, doesn’t always mean they are ready for recovery. You see, there is a difference between contemplating sobriety and becoming sober.
Becoming sober requires you to deal with many physical and emotional problems first, and by nature, addiction hinders your desire to put in the effort.
To truly recover from addiction, it is essential that you develop new coping mechanisms to support a sober lifestyle.
The first step in recovery is to understand the Transtheoretical Model, also known as the stages of change. Knowing which stage you are in regarding your sobriety and readiness to change is key.
The Six Stages in the Transtheoretical Model.
Precontemplation:
You are aware a problem exists and have considered the possibility of implementing change. Typically when at this stage you do not intend to take action anytime soon, however, you are aware that your addiction is problematic and has negative consequences.
Contemplation:
When you are here, you are ready to take action soon. In this stage, people tend to start weighing the pros and cons of continuing their addiction.
Preparation:
When you are here, it means you are getting ready to change your behavior in the next month and start making a plan on how you intend to get sober.
Action:
Taking action is arguably the hardest stage when it comes to addiction. Action is where you start to modify your behavior and replace unhealthy actions such as excessive alcohol or drug use with positive coping mechanisms.
Maintenance:
This stage is where you have experienced some success and have sustained your sobriety for more than six months. During this stage, you intend to maintain your sobriety and actively work to prevent a relapse from occurring.
Termination:
In this stage, you have no desire to return to your addiction and have determined that you will not relapse.
Coping with Stress
Stress can interfere with your ability to overcome an addiction. This interference is why it is essential to develop healthy life skills to support your sobriety early on in your recovery.
Dealing with stressors in a healthy, productive, and positive way is one way to ensure you will have long-lasting results. Some healthy coping mechanisms include but are not limited to:
Attend Regular AA Meetings
Meditation & Yoga
Listening to Music, Podcasts or News
Playing with Pets
Deep Breathing
Doing Something Crafty
Phone a Friend
Painting your Nails
Taking a Hot Bubble Bath
Journaling
Taking a Power Nap
Play a Game
Check Out a Comedy Show
These coping mechanisms may seem insignificant or not nearly as great as indulging your addiction, however over time they can become automatic and just as satisfying.
Part of the solution is also to remain positive while in recovery.
The Danger of Negative Thinking
Negativity doesn't just affect you—it impacts everyone around you. When trapped in negative thinking patterns, you risk creating self-fulfilling prophecies.
What Is a Self-Fulfilling Prophecy?
A self-fulfilling prophecy occurs when your predictions actually change your behavior, unconsciously creating conditions that make your negative expectations come true.
For example, if you believe a task is extremely difficult, your excessive worry makes it harder to complete, proving your initial negative belief correct.
By contrast, approaching tasks with a positive attitude makes them significantly easier to accomplish.
The Ripple Effect
When negative thinking dominates your life, it generates anger and resentment that affects both you and those around you. This negativity can spread through your relationships and environments, creating cycles that reinforce your pessimistic outlook.
Three Common Negative Thinking Patterns and What You Can Do to Combat Them
1. Negative Rumination
Self-reflection is healthy, but excessive negative thinking can trap you in a mental rut. This often increases anxiety and creates unnecessary problems.
How to combat it:
Catch it early before it becomes repetitive
Pause and break the cycle when you notice it happening
Switch to a healthy activity (walking, reading, watching TV)
Redirect negative thoughts toward problem-solving
2. Overthinking
When you can't decide between options because you're obsessed with making the perfect choice and avoiding all mistakes, you're overthinking. Remember that you can't control the future.
How to combat it:
Set time limits for decision-making
Give yourself firm deadlines
Be kinder to yourself
Accept that mistakes are part of being human, not the end of the world
3. Cynical Hostility
This mindset involves angry mistrust of others. You see people as threats who are out to harm, deceive, or disappoint you.
How to combat it:
Create distance between your judgmental thoughts and the situation
Gather evidence before labeling people's intentions
Notice how your negative attitude might push others away
Focus on giving people positive energy
Positivity in Recovery
Finding happiness in recovery means staying positive in the face of negativity. Positivity is one of the greatest gifts you can give yourself while in recovery.
It is easy to dwell on negativity, yet this will do nothing more than drag you down. It is important to remember that negative feelings don’t last forever.
It is always smartest to take a moment out when you’re feeling emotional and not make any irrational decisions. This is where it can be a benefit to sleep on whatever is going on.
How to make stress your friend | Kelly McGonigal
Stress. It makes your heart pound, your breathing quicken and your forehead sweat. But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case.
Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.
You can increase positive thinking and improve your outlook by doing a few key things:
Meditate:
Mindfulness meditation is a useful tool when it comes to staying positive in recovery. It encourages you to take time out to focus on what is important to you.
Practicing mindfulness meditation allows you to focus on the present instead of living in the past or worrying about the future.
Take Responsibility:
Many people dealing with addiction feel as though they are the victim. Taking responsibility for your addiction gives you ownership over it.
By accepting your role in your addiction, you lay the foundation you need to conquer it. For most people suffering from addiction, taking responsibility is more empowering than you would think.
Surround Yourself with Other Positive People:
This tends to happen on its own when one is in recovery and attending AA meetings. A good support network will coach one through those bad days.
Having a solid support network is essential to long-term recovery. Hanging out with others who are sober and positive is likely to rub off on you, too.
Volunteer:
Giving back is a good way to add positivity to your life. Through volunteering, you can connect with other people and feel good about the work you do.
Getting involved in a positive cause is known to boost your self-confidence while simultaneously making a difference in someone else’s life.
Take Pride in your Health:
Proper nutrition, enough sleep, and an exercise regimen have been scientifically proven to improve self-worth and boost mood.
While drugs and alcohol wreak havoc on your body, exercise helps combat the damage caused. Exercise doesn’t have to be boring either. There are many options. You can try hiking, yoga, swimming, playing sports and so forth.
Indulge your Hobbies:
Having an interest is an excellent way to stay positive. If you don’t have one, make it your mission to find something you might be passionate about.
Creative outlets are therapeutic and fun. Find something that you can lose yourself in and completely enjoy to the fullest.
Practice Optimism:
One of the best ways to stay positive is to take note of your negative thought and actively work to move them in a positive direction. Having positive mantras that you repeat to yourself is an excellent way to stay motivated and focused.
Have Goals:
Setting goals for yourself are an excellent way to motivate and challenge yourself to be better. When you set a goal, make sure it is something you are interested in achieving.
Working towards goals is proven to improve people’s moods and allow you an opportunity to focus on something other than your addiction.
Express Yourself:
Talking things out versus bottling your feelings up helps your process your emotions.
Processing emotions in a healthy way, such as talking out your feelings, give you the tools you need to handle difficult situations and problem solve.
Next time you are feeling overwhelmed or defeated, try talking about it with someone you trust.
Remember the Good:
There are going to be times when things seem like they could be going better. It is important when you are having a hard day to remind yourself of what you are thankful for or what you believe will bring you joy.
Remembering the good helps to put things in perspective.
Stay Reminded:
Keeping a joy journal or gratitude journal where you write down 2-5 things you are grateful for that day will help you remember the good in everyday life.
Realizing that even bad days have good moments helps you recognize your self-worth and leads you to a happier and healthier life.
Get Involved:
Having hobbies and interests and participating in exercise are all good ways to avoid negativity and depression in your life. This allows you to stay focused on your goals and future instead of your past.
It’s Not All in Your Mind: The Power of Staying Positive
Positivity is the most powerful tool in recovery.
Positivity creates a ripple effect. For instance, positive thinking leads to improved well-being.
Even though positivity cannot fix your problems, it can help make you feel better about them. Positivity is a powerful tool that helps you live life to its fullest.
When in recovery from alcohol or drugs you are going to experience a lot of intense emotions. Some of those emotions are going to be negative or hard to handle, and others will be joyful.
Positivity has its perks. There are plenty of benefits to positivity, including but not limited to:
Boosting your immune system
Reduces stress levels
Reduces inflammation in the body
Gives you more energy
Helps you achieve your goals
Helps you handle stress better
Helps you develop healthy relationships with people
Leads to a healthier and longer life
Phrases like, “always look on the bright side of life,” “every cloud has a silver lining,” and “stay positive,” might be clichés and make you roll your eyes, but there is something to be said for positive thinking.
These statements do much more than illustrate a sense of optimism; they highlight the importance of incorporating positivity into your daily life.
Over the years, addiction research has shown that there is hope; even though addiction and alcoholism are chronic illnesses, it is possible to recover and live your life again.
The way you choose to look at things in your life impacts the way in which you experience the world. Having a negative outlook on life will negatively impact your recovery from addiction.
On the other hand, having a positive outlook on life will positively impact your recovery from addiction.
For over 13 years, Chateau Health & Wellness has been a trusted leader in providing comprehensive residential treatment for mental health and addiction recovery. As one of the few centers recognized by the Fraternal Order of Police, Chateau is uniquely equipped to address the needs of first responders and the general public alike. The center's multidisciplinary team includes licensed professionals in social work, psychology, and medicine, ensuring that all treatment approaches are evidence-based and tailored to individual needs. The information shared in our blogs is backed by thorough research, professional insights, and the collective experience of our dedicated staff, reinforcing our commitment to educating and empowering our readers with credible and practical knowledge.
If you or someone you care about is ready to take the first step toward healing and transformation, reach out to Chateau Health & Wellness today at (435) 222-5225. Your journey to lasting wellness begins here.
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About the Author
Ben Pearson, LCSW – Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
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