You have probably had something like this happen: You are working away on a project—maybe at work, maybe at home—and suddenly you find yourself feeling stuck. Maybe you just are not sure what to do next. Or maybe you have worked to the end of your attention span. Or perhaps you were interrupted or distracted and are having trouble getting back into the flow.
It is possible you have had a similar experience with your ongoing recovery from a substance use disorder. You might be clicking along just fine when suddenly you find yourself having trouble sticking to your recovery routines because you are not feeling motivated for one reason or another. It is also possible that if you find yourself struggling to stick with projects, you might be tempted to lean on the substances you have left behind to get yourself going again.
If you experience these moments of being “stuck,” you might wonder how you can push through them in a productive way that does not threaten your recovery. We have some suggestions.
Try a Walk or a Stretch
Sometimes the best way to break through a sense of being stuck is to do something physical. Taking a short walk, for example, can help you regain your footing and focus. If you can, consider getting outside to enjoy nature and the sunlight. Even if that is not possible, an indoor walk can get you going again.
Another good option for resetting is to do some light stretching. A stretch can help your body and your mind overcome a feeling of being stuck. (Here’s a quick set of stretching options for beginners.)
Going for a walk or getting in some light stretching also supports your recovery because regular exercise is a foundational practice for when you are working to leave drugs or alcohol firmly in your past.
Engage Your Breath or Your Senses
A couple of quick exercises you can do right where you are can be useful when it comes to overcoming a moment when you are feeling stuck. The first is known as “box breathing,” which simply involves breathing in for a four count, holding that breath for four, and then breathing out for four more. Repeat the process four times. You will likely find yourself feeling calmer and better able to get going again.
The second exercise involves activating each of your senses. First, identify five things you can see. Then, note four things you can touch in your immediate environment. Then three things you can hear, two things you can smell, and one thing you can taste. As with box breathing, this process can help you feel more calm and ready to go on to whatever is next.
We wrote about both of these exercises in more detail in this previous post.
Write in Your Journal or Read Something You Enjoy
We have written about journaling quite a bit—and we stand by our suggestion that keeping a journal of one kind or another can be a wonderful way to support your recovery. Taking a few moments to reflect on why you might be feeling stuck might help you avoid or work through the situation more effectively in the future. You can find links to our series on journaling in this previous blog entry.
You could also turn your attention to something you enjoy reading for a little while. We’d recommend reading a physical item like a book, a magazine article, or a graphic novel. In a pinch, however, reading something from one of your screens can work, too, as long as you find the content engaging. A few minutes spent reading can reduce your stress levels.
Listen to a Favorite Song or Work a Quick Puzzle
Few things can boost your mood as quickly as listening to a favorite song. As a result, it can be a great way to restart when you find yourself worn down. We would recommend really listening—rather than just putting the song on in the background—and maybe even singing along. The reduction in stress levels you will likely feel will make it easier to get yourself going again. (Here are a couple of previous entries with musical connections—the second of which will lead you to even more music-themed posts.)
Working on a quick puzzle—or doing a small part of a larger puzzle—can be a good way to reset your attention, too. You might try a small crossword or other quick word game. You might prefer number puzzles or working jigsaw puzzles. Whatever your preference, you can likely find puzzles you enjoy that can give you a stimulating break.
Feeling Stuck Due to Drugs or Alcohol?
At Wooded Glen Recovery Center, located in Henryville, Indiana, we help people put drugs or alcohol behind them while also providing treatment for co-occurring mental health disorders like depression, anxiety, or issues centered on trauma. We will see you through medically supervised detoxification and our rehabilitation program, and then provide ongoing resources and support as your recovery journey gets underway.
You do not have to let drugs or alcohol keep you stuck in a bad situation. At Wooded Glen, we can help you break free and move forward in a positive way.