By P. Casey Arrillaga, LCSW, LCDC
Many people who struggle with addiction think that if they can distract themselves enough to take their mind off their substance or activity of choice, they can keep themselves from falling prey to relapse. Unfortunately, addiction recovery is much more complicated than that, but it turns out that finding the right activities can still make a crucial difference. This post will look at what we know works to help people win the battle in addiction recovery, focusing especially on the role of mindfulness-based intervention and healthy distractions.
What is the Role of Addiction Recovery Activities?
For people who have an addiction, and for anyone who loves them, it can be tempting to look for simple answers to solve a complicated brain condition. Instead, people who are in the grips of addiction or are in early recovery often benefit most from having many things they do to help them get out and stay out of active addiction.
Some think that simply keeping themselves busy is the answer. They look for healthy hobbies or dive into their profession with renewed energy in hopes that such things will do the trick. This overlooks that fact that people cannot stay busy in every waking moment, and that trying to do so will be more likely to lead to burnout than success. Additionally, most people have traumatic experiences in addiction, and many had multiple traumas earlier in life. Ignoring these things rather than healing them is a recipe for relapse.
Does this mean that healthy activities don’t have a place in recovery? Not at all. Such activities are a vital ingredient. In fact, recovery fellowships such as Alcoholics Anonymous and SMART Recovery emphasize the importance of action in recovery. Some activities, such as going to recovery meetings and engaging in written self-examination, are suggested for everyone in the fellowships. Others are more individualized.
Mindfulness-Based Interventions in Addiction Recovery
Mindfulness is a practice that involves paying attention to the present moment in a non-judgmental manner, helping to reduce stress, anxiety, and promote overall well-being. Mindfulness-based interventions are activities people in recovery can do to promote this sense of presence and acceptance, and they have garnered attention in recent years as a powerful tool in addiction recovery. Research has shown that mindfulness-based interventions can significantly reduce relapse rates and improve emotional regulation for people struggling with addiction. People who engage in regular mindfulness practices experience lower cravings and greater ability to manage stress compared to those who do not. Mindfulness training can enhance self-awareness and foster a non-judgmental approach to one's thoughts and feelings, crucial components in breaking the cycle of addiction.
Further research has highlighted the effectiveness of mindfulness-based treatments in addiction recovery settings. Scientists found that mindfulness exercises helped with anxiety and depressive symptoms, levels of craving, negative mood, and post-traumatic symptoms. Moreover, incorporating mindfulness into traditional treatment protocols has shown promising results in terms of sustained recovery. Research thus underscores the vital role mindfulness can play in empowering those in recovery to achieve lasting sobriety.
Healthy Distraction
What about the idea that when people feel tempted to return to unhealthy behavior, they need to distract themselves? It’s true that most cravings will pass if given enough time, but there is more to it than simply taking your mind off the craving. It may be important to pay attention to what you are using to distract yourself.
I have come up with a three-tier model of distraction to help those in recovery find the best ways to create healthy distraction when thoughts wander in directions that can lead to craving and relapse.
· Level One – Simple Distraction
This is the most basic form of distraction, simply finding something, anything, to take your mind off the negative thinking. This might include watching a video, scrolling on your phone, reading a pleasant and distracting book, or anything else that isn’t particularly meaningful but gets your mind off the self-destructive track.
· Level Two – Healthy Distraction
This is distraction with something that is meaningful and/or uplifting. This might include watching or reading something inspirational, engaging in spiritual practices, mindfulness meditation, being of service in some way, taking your dog for a walk, being in nature, practicing a skill that brings your pleasure, doing something creative, talking to a friend, or anything else to lifts you up in some way.
· Level Three – Helpful Distraction
This type of distraction involves doing something that directly addresses the underlying problem that is causing you distress in the first place. This includes putting yourself in situations or doing activities that encourage addiction recovery. Some examples of Level Three distraction include sharing at a recovery fellowship meeting, journaling about the distress, going to therapy, talking to a recovery sponsor or mentor about your issues, or anything else that helps you find greater healing around your addiction and any underlying issues that could lead to relapse.
It may be tempting to think that you should only engage in Level Three distraction, but this is not realistic and could even lead to recovery burnout. Instead, it may be most helpful to think about what kind of balance you can find in the mix of Level One, Two, and Three distractions you engage in your recovery.
How Do We Use This Knowledge to Help People?
At Windmill, we understand that people need many tools in their recovery toolkit, and that everyone will need to find the balance that works best for them. That’s why we present so many options and help clients make informed decisions about what mix of recovery techniques they want to employ. This includes teaching all of our clients about mindfulness and giving them opportunities to try these techniques out for themselves. We also educate and encourage our clients around how to find healthy distractions to get through the tough moments in addiction recovery.
The Bottom Line
The journey of addiction recovery is an intricate and deeply personal one. It requires a multi-faceted approach that encompasses mindfulness, healthy distractions, and a supportive environment. By integrating these elements, individuals are equipped to navigate the complexities of their recovery journey, fostering resilience and paving the way for lasting sobriety. At Windmill, we are committed to providing the tools and support necessary for our clients to thrive, empowering them to reclaim their lives with confidence and hope.
About The Author
P. Casey Arrillaga is the Team Leader for Education at Windmill Wellness Ranch, and he is the author of books including “Realistic Hope: The Family Survival Guide for Facing Alcoholism and Other Addictions”.
Created specifically for those who have loved ones that struggle with addiction.