Tools in the Recovery Toolbox

Surviving times of

STRESSSTRESS

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?

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?

H.A.L.T.

Don’t get too . . .

HHungryAAngryLLonelyTTired

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!

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

LONELINESS? Develop and use support network

Recovery is not only an individual “I” process, it is also a mutual “We” process

TIREDNESS? “Fatigue makes cowards of us all . . .”

Sleep HygieneBlock out and

protect sleep timeDevelop a pre-

sleep routineAdjust lights &

temperature

Be Physically Active

When tempted to use a substance to “self-medicate” depression or anxiety, physical exercise can be a constructive, healthy alternative

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!!!

Seek Perspective . . .

Find out about other people’s situations

Volunteer to help someone worse off than you

Spirituality

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

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

More Recovery Tools

Whatever works (and is healthy):

DaydreamingHumor /

LaughingPlayingMusicReadingTaking a walkSinging

Taking a hot bath

Soaking your feet

MassageRelaxation tools

Deep Breathing Tense/Relax

muscles

Don’t Crash and Burn!!!