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Going through drug or alcohol residential rehab treatment is a huge step in your life, and that can leave you physically, emotionally, and spiritually drained. The mind and body are intimately linked, and how one feels has a significant impact on the other. A calm mind can aid in the rehabilitation of your body and minimize worry and tension.

Have you noticed how your body relaxes when you recollect a pleasant memory? When you imagine a terrible event, on the other hand, your shoulders could stiffen up, and your heart might start racing. A range of relaxation and breathing methods may be used to increase well-being with a bit of practice. Here are some self-help exercises to do while in treatment.

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Self-Help Exercises to Help You Relax During Rehabilitation

Breathing Exercises

Even something as basic as taking a few deep breaths might help you relax. When the body is anxious, many people take rapid, shallow breaths or even hold their breath unintentionally, which only adds to the problem.

An excellent place to start is to get oxygen circulating through your body. Try this five-minute breathing practice the next time you’re furious, nervous, or stressed:

  • Close your eyes for a moment. Place both hands on your stomach while sitting cross-legged or lying on your back. Find a comfortable position.
  • Inhale deeply through your nose, feeling your tummy expand like a balloon. Slowly exhale through your mouth.
  • Concentrate solely on your breaths to calm your thoughts. Do this at least twice a day.

Listen to Music

It is both calming and enlightening to listen to music that you appreciate. Finding music that you liked before your addiction started is very satisfying.

Music may transport you back to happier days before the agony of addiction consumed your life. Because music has such a strong emotional impact, you should avoid listening to music that triggers cravings or brings up memories of your addiction.

Get Your Body Moving

Physical activity is one of the most delicate things to do in the early stages of rehabilitation. Experiment with different things until you find your calling. Any form of exercise is beneficial.

Getting your body moving might help you clear your thoughts and reclaim your core. Yoga, swimming, strolling, jogging, hiking, riding, or enrolling in a fitness class are all good options.

Exercise helps us regain muscle tone and makes us feel better by releasing endorphins in our brains.

Differentiate Muscle Relaxation from Tension

This approach allows you to distinguish between tense and relaxed muscles. Start by concentrating on a single part of your body, such as your shoulders.

Hold this stance for at least five seconds while squeezing your shoulders. Then relax your muscles for the next ten seconds by letting go of the tension. Please take note of how much better your shoulders feel when they are relaxed.

Many people are unaware that they are tensing up when they are stressed. Muscle tension and relaxation exercises help you become more aware of your body.

Start at the top of your body and work your way down through the different muscles, all the way to your toes, while sitting upright on a chair.

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Write Letters or Start a Journal

During the early stages of rehabilitation, it’s common to feel overwhelmed. Although it is beneficial to pick up the phone and talk about complicated feelings with loved ones or others in the program, it is also beneficial to have a resource of your own for times when no one is available to speak to you or can pick up the phone.

It’s therapeutic to write. Even if the letters are never delivered, writing them enables you to express yourself. Putting your ideas on paper might help you see things in a different way. It’s a good idea to date your work so you can see how much you’ve improved over time!

Mindfulness and Meditation

These are necessary for spiritual development. This is a component of healing that many people deal with. Keep in mind that spirituality is not synonymous with belief in organized religion. It’s about getting in touch with your actual self.

Meditation may take many different forms. It may be as simple as sitting motionless for five minutes to clear your thoughts, or it can be as complex as mindful breathing, mantra meditation, mindfulness practice, or transcendental meditation. Figure out what works best for you.

Find Ways to Be Grateful

One of the most significant and empowering coping mechanisms you may have in rehabilitation is gratitude. Remember people who are struggling while you work through your difficulties. Remember and appreciate who encourages you and what makes you happy.

Revisit Old Pastimes

People frequently forget about the activities that we used to appreciate. Perhaps you can return to an old interest that provided you a sense of achievement after you’ve recovered.

Knitting, wood crafting, and arts and crafts are all possibilities. It’s okay to do anything you want as long as it doesn’t hurt you or anybody else.

Why Is It Important to Engage in Calming Activities When You’re Stressed?

Finding activities that you enjoy is essential to living a happy life. It’s easy to relapse if you’re  always working, hating your job, and never doing anything you like.

Make a list of all the things you’ve always wanted to accomplish. Work on crossing these items off your list now that you have time and a clean mind. This will not only offer you a sense of success, but it may also introduce you to new individuals who will improve your life in ways you never imagined.

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Looking for Residential Rehab Treatment Near You?

Substance abuse can be exacerbated by stress. If your coping mechanisms aren’t working or someone you care about is struggling with drug or alcohol addiction, we invite you to learn more about treatment alternatives. Help is never far away, and reaching out is the first step toward recovery.

Do not hesitate to get treatment if you or a loved one is battling with stress, addiction, or other psychological issues. This is not a journey you should do on your own. At Heroes’ Mile, we are unique, having Veterans serving Veterans. To learn more about our addiction counseling and drug treatment programs, call 1-888-VET-NOW2.

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