We are going to ask you to do something a little tricky. We want you to spend a moment thinking about your thinking.
How often would you say you think about the past—things that have happened to you, mistakes you have made, moments you wish you could have back? And how often would you say you think about the future—worrying about something that might happen, that might not happen, or that you are conflicted about?
Our guess is that when you think about it, you will realize that you spend quite a lot of time with your thoughts in the past or the future. Truthfully, most of us do. It seems like our minds are just predisposed to ruminate about the past and feel anxiety about the future.
That can be problematic for almost anyone. However, it can be especially problematic for a person in recovery from a substance use disorder. That is because a focus on past mistakes and future worries can start to chip away at the foundations of your recovery. To ensure you are not tempted to address your regrets and worries by returning to drugs or alcohol, it can be helpful to learn how to spend more time with your thoughts anchored in the present.
We have two suggestions for how you might do that.
Train Your Mind to Be Mindful
Mindfulness practice is all about being intentional about staying present. The practice originated long ago in the East but has gained popularity in the West in more recent years.
The heart of the practice is surprisingly simple. To start, simply find a quiet spot to sit comfortably. You might start with a few deep breaths before closing your eyes and bringing your attention to the way your body feels. Then shift your attention to your breath. Without breathing in any special way, just follow the breath and you take it in and as it flows back out.
While you do this, you will likely find yourself distracted by various thoughts and emotions. Each time you recognize that your mind has wandered off, you can simply return your attention to your steady and natural breathing.
What is the point of this exercise? The practice helps you get in the habit of being present in the current moment. When you bring your attention back to your breath you are choosing the current moment over any worries or thoughts that might clamor for your attention. That skill is transferable to your daily life—meaning you can be more present as you go through your day, which can help feel less stress and improve everything from your productivity to your relationships. Most importantly, mindfulness can help support your ongoing recovery.
There are plenty of resources to get you started with mindfulness practice (for example, here is a quick exercise). No matter how you like to learn—whether from books, videos, classes, or apps—you can quickly find the support you need. You can explore some options in this previous blog post.
Yoga Is Like Mindfulness in Motion
Like mindfulness, yoga originated in the East but has made its mark in the West. Like mindfulness, yoga invites you to focus on your breath and bring your mind into the present.
The major difference, of course, is the physicality of yoga. As you move from pose to pose, you can bring your attention to your physical self in a given moment. You may find this approach more satisfying or effective than mindfulness meditation.
Of course, the two practices are not mutually exclusive. You can enjoy and benefit from both. And as with mindfulness, there are many resources available to help you get started (for example, here is a beginner’s exercise). Whether you seek out a yoga studio or practice in your own home, you can benefit from bringing your full attention to the present moment—and then transferring that skill to your daily life and your recovery.
You can learn more about the benefits of yoga in this previous blog post.
We Can Help You Leave Drugs and Alcohol Behind
At The Farley Center—located in Williamsburg, Virginia—we are mindful that each person we serve has unique needs. As a result, we are committed to creating personalized treatment plans.
When you seek out treatment for a substance use disorder at The Farley Center, you can count on our expertise, our dedication to evidence-based approaches, our years of experience, and our devotion to treating everyone with empathy and respect. We offer residential treatment, outpatient options, and a virtual treatment program—each designed to help you rebuild your life without relying on dangerous substances.
If you are struggling with drugs or alcohol, you might feel hopeless. But all of us at The Farley Center know there is hope for lasting recovery. When you are ready to make a change that will transform your life, we are ready to help.
