Stress management—which can include identifying triggers, developing coping skills, reducing cravings, and preventing relapse—is a vital component in addiction recovery, and it remains so long after formal treatment has been completed. By renewing a commitment to and prioritizing stress management, individuals can improve their chances of experiencing long-lasting sobriety and a healthier, happier life.
Guardian Recovery offers a wide range of programs, services, and locations designed to help those struggling with substance misuse, stress, mental health conditions, and dual diagnosis disorders. Our experienced staff of licensed professionals is committed to providing personalized care to each individual we treat and helping them achieve abstinence and promote overall well-being.
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Understanding the Relationships Between Stress & Addiction
When substances are used to help with stress, the two can become intertwined in a complex relationship. While stress can be a significant factor in initiating and maintaining addiction, addiction itself exacerbates stress.
How Stress Contributes to Substance Misuse
Research has shown that stress and drug misuse are closely linked for a number of reasons. For example, a 2019 review highlights the following:1
“[The] stress brain system limits the brain reward system driving drug seeking and taking through negative reinforcement” and “stress-related hormones disrupt the hippocampus, amygdala, and prefrontal cortex, inducing/aggravating craving and relapse.” To put it simply, because stress can change how these regions of the brain function and reduce the experience of reward, individuals may be more likely to seek out and use drugs as a means of coping.
The paper also explains that experiencing stress early in life can make individuals more susceptible to stress later on—and also less able to control their impulses, which can lead to experimentation with and the misuse of drugs and alcohol.
Here is how substance misuse may begin or re-emerge. Unmanaged stress leads to emotional turmoil and a desire for feelings of numbness or detachment, and certain substances provide a temporary escape from these emotions. While individuals misuse substances as a means to self-medicate stress-related symptoms, such as anxiety, depression, and insomnia, substance misuse tends to cause more stress and serious mental health issues in the long term.
When a person uses addictive substances, these activate the brain’s neurochemical reward system, providing feelings of pleasure and relief. As a result, the person is motivated to repeat behaviors associated with substance misuse. Over time, the brain and body can develop a tolerance to substances, meaning that more will be needed to achieve the desired effect. As the individual continues to increase the amount or frequency of their dosage, the more likely they are to develop dependence. When dependence occurs, they will become physically and emotionally reliant on the substance to operate “normally,” and will experience withdrawal symptoms after a short period of abstinence.
The Cycle of Stress & Addiction
Chronic stress and ongoing substance use tend to perpetuate each other in a complex cycle. According to the National Institute on Drug Abuse (NIDA), the use of drugs or alcohol can adversely affect one’s capacity to manage stress.2 Also, addiction almost always significantly increases stress levels by impacting every aspect of a person’s life, and it can result in serious issues, including:
- Physical health problems, mental health struggles, fatigue, confusion, and ultimately, more stress
- Financial strains, due to both the cost of substances and the reduced ability to remain gainfully employed
- Relationship strain with family and friends, leading to conflict, isolation, and emotional distress
- Legal issues, such as arrests, fines, and imprisonment
- Stigma and embarrassment, as individuals with substance use disorders often face judgment and discrimination and can develop a deep sense of shame as a result
All of these circumstances feed into a cycle of stress and addiction that can be extremely challenging to break, especially as they grow in number and become more severe. The more of these a person experiences, the more difficult it may be to resist the urge to self-medicate as a quick and familiar, albeit dysfunctional, fix.
Stress as a Trigger for Relapse
Stress can be a powerful trigger for relapse for several reasons. First, we’re all human, and we all experience emotional vulnerability. Just like before recovery, individuals who’ve experienced a period of abstinence can turn to substances as a way of coping with overwhelming feelings and negative emotions. If stress is improperly managed, it can once again disrupt the brain’s neurochemical balance, affecting mood and impulse control, and it can make it harder to resist cravings and maintain sobriety.
Relapse also commonly occurs when a person has their guard down and when their use of the healthy coping mechanisms is weak or non-existent. Furthermore, individuals who’ve used substances to cope with stress in the past will likely find that their brain associates the use of these with stress relief, and when this occurs, strong urges and cravings for certain substances can manifest.
It’s important to remember that cravings exist only because of having once been dependent, and this is a factor that those new to substance use do not experience. When healthy and effective coping mechanisms are not being employed, individuals are more vulnerable to falling into the familiar arms of substances as their former go-to coping strategy.
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Stress Management Techniques, Resources, & Tools for Individuals in Recovery
Effective stress management in addiction recovery typically requires an adoption of healthy lifestyle habits and a strong emphasis on seeking social support and professional help as needed.
The following are some valuable resources and tools that can help you manage stress:
According to Yale Medicine, mood disorders such as depression and anxiety are the mental health conditions most related to chronic stress.3 While not everyone with unmanaged stress will have a diagnosable disorder, those who do not may still benefit from the same evidence-based therapies and services as those who do.
These therapies and services include:
Psychotherapy or Talk Therapy
Cognitive-behavioral therapy (CBT) is the most commonly used type of psychotherapy and typically serves as a foundation for evidence-based treatment. It focuses on identifying and changing negative thought patterns and behaviors, and it has been clinically shown to be highly effective for a wide range of mental health disorders, including stress, depression, anxiety disorders, bipolar disorder, PTSD, and others.
Dialectical Behavior Therapy (DBT)
DBT combines cognitive and mindfulness techniques and has been found to be especially beneficial for borderline personality disorder (BPD), as well as other conditions marked by stress and emotional dysregulation, such as depression and anxiety.
Family Therapy
Family therapy can be effective for improving interpersonal relationships and communication among family members, reducing stress and strain within the unit, and helping all involved understand the factors that contribute to mental health issues and addiction.
Teletherapy
Teletherapy or remote behavioral health services, which include psychotherapy and medication management, can be paramount for individuals finding it difficult to manage stress and mental health issues when participation in in-person treatment is too demanding or impractical.
Mindfulness
Holistic therapies, such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), have shown positive outcomes in addressing chronic stress and various mental health disorders, such as depression and anxiety.
Experiential Therapies
Recreational and creative arts therapies, including art and music therapy, can promote self-expression and help individuals process their emotions and find significant relief from stressful feelings.
Medication Management
Prescription medications, such as antidepressants, anxiolytics, antipsychotics, and mood stabilizers, can be beneficial for the short- and long-term treatment of certain mental health conditions and chronic stress.4
Stress Management Apps
Headspace, Calm, and Stop.Breathe.Think are all popular apps that offer guided meditations, breathing exercises, and more to help reduce stress and anxiety and improve sleep.
Happify, designed by leading scientists and experts who’ve been studying evidence-based interventions in the fields of positive psychology, mindfulness, and cognitive behavioral therapy, offers user effective tools to help people manage their thoughts and feelings,
Similarly, MoodKit provides a personalized mood-tracking system in addition to tools for identifying triggers, confronting negative thoughts, and developing coping skills.
Support Groups
Addiction recovery groups, including Alcoholics Anonymous, Narcotics Anonymous, and Smart Recovery, provide both in-person and online meetings for individuals struggling with a variety of substance use disorders, such as those of alcohol, opioids, cocaine, and more. These meetings provide an opportunity for individuals who are facing similar challenges to share their experiences and offer guidance for managing stress and maintaining long-lasting sobriety.
For other mental health and stress management-related support groups, see HeyPeers.
Integrating Stress Management Into Treatment Programs
The central role and impact of effective stress management in recovery cannot be understated, and integration into therapies, services, and activities is paramount for many reasons, including:
- Addressing negative emotions, cravings, and triggers that could lead to relapse via effective health coping mechanisms.
- Safeguarding against the exacerbation of underlying mental health conditions like depression and anxiety, which can become obstacles to sobriety.
- Preventing physical health issues from being caused or worsened by chronic stress.
- Ensuring that stress doesn’t undermine adherence to treatment plans via tactics such as therapy, medication, and support group participation.
- Preventing stress from diminishing motivation and making it more difficult to stay committed to the recovery process.
- Providing various techniques and tools for individuals to use as alternatives to substance use.
- Promoting resilience and confidence that can help individuals to cope with setbacks and obstacles.
- Improving quality of life, leading to greater fulfillment and happiness.
- Restoring, building, and maintaining healthy relationships.
By incorporating strategies to manage stress in addiction recovery treatment, individuals can increase their chances of maintaining long-term recovery and improving their overall well-being. At Guardian Recovery, we offer a wide range of therapies and services designed to help individuals overcome addiction and build a healthy, satisfying life in sobriety.
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Your Partner in Recovery
If you find managing stress in recovery challenging, Guardian Recovery can help. Our outpatient and alumni support options offer a safe, supportive environment where individuals can connect with each other and learn and share stress management techniques. We can provide you with the tools and resources you need to develop and hone healthy coping mechanisms, overcome challenges, and re-establish your footing on the road to recovery.
Regardless of whether you’ve already completed formal treatment or you’re at a different point in your journey, contact us today for a free, no-obligation health insurance benefits check and learn more about our integrated, evidence-based programs and multiple levels of care.
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Disclaimer: Does not guarantee specific treatment outcomes, as individual results may vary. Our services are not a substitute for professional medical advice or diagnosis; please consult a qualified healthcare provider for such matters.
- Ruisoto, P., and Contador, Israel. The role of stress in drug addiction. An integrative review. Physiology & Behavior. (2019). Volume 202. Pages 62–68. https://doi.org/10.1016/j.physbeh.2019.01.022
- National Institutes on Drug Abuse. Common Comorbidities with Substance Use Disorders Research Report. (2020).
- Yale Medicine. (2024). Chronic Stress.
- National Institute of Mental Health. (2023). Mental Health Medications.
