3 Ways to Manage Work-Related Stress

A big part of staying sober is learning how to manage stress, which unfortunately, is unavoidable and ever-present in many aspects of daily life. 

According to the American Psychological Association’s (APA) annual Stress in America Survey, 65 percent of Americans say work is a top source of stress. What’s more, only 37 percent of those surveyed admit to doing a good job managing the stress.

There’s no denying that having a job can be a powerful tool in helping you to live a happy, healthy and sober life. Work can boost your self-esteem and sense of responsibility in addition to providing income, stability, normalcy and a sense of community.  It’s important to note, however, that job-related stress can also pose risks to your long-term recovery. Luckily, a little effort can go a long way in dealing with work stressors.

Your first step: Figuring out the exact source(s) of your stress. According to the APA, the most common work-related stressors include:

• Low salaries
• Excessive workloads
• Few opportunities for growth or advancement
• Work that isn't engaging or challenging
• Lack of social support
• Not having enough control over job-related decisions
• Conflicting demands or unclear performance expectations

Returning to work after rehab may also pose some additional stressors, including:

• Resentment from colleagues over your past job performance, attitude or absenteeism
• Anxiety over social situations or work obligations that may involve alcohol
• Low self-esteem or self-doubt regarding your own capabilities and job performance
• Gossiping co-workers

You Can Take Steps to Control Stress

To manage these stressors, the APA suggests the following tips:

Journal your stressors. Write down which situations create the most stress and how you reacted. For example, did you raise your voice? Get a snack from the vending machine? Go for a walk? This can help you find patterns among your stressors and your reactions to them.

Develop healthy responses. Do your best to make healthy choices when you feel the tension rise and be sure to set aside time for the activities/hobbies that bring you pleasure. Some ideas:

• Exercise     
• Yoga
• Reading
• Playing games with your family

Seek out support. Turn to a trusted friend or family member to help you better cope with stress. You may also consider talking to your employer, who may have stress management resources available through an employee assistance program (EAP).

Post-Treatment Support for Men & Women

At Haus Recovery, we provide our clients with continued support as they transition from a secure recovery environment to the stressors found in daily life. To learn more: 888-551-4715.

Don't Let Negative Feelings Hold You Back!

Letting go of the guilt and shame of addiction can be a tricky process. But beating yourself up for past wrongs is not healthy — nor is it good for long-term sobriety. Negative self-talk can hold you back and increase your risk of relapse.

Luckily, a few simple steps can help you own your past, focus on the positive and enjoy your new sober life – without letting pesky feelings about your past get in the way!

Try journaling. You likely did this as part of your rehab and there’s no reason to stop now. Journaling is easy and super therapeutic. Try it: The next time you feel regret about a past action or decision, write it down. This will make it easier to take responsibility and move on.

Take a deep breath. Focused breathing can help prevent your mind from becoming consumed by guilt, self-doubt or shame. So the next time you feel any of these negative emotions, stop and take a deep breath. Then, remind yourself of all of the good things you’ve done and how proud you should be of your hard-won sobriety.

Stick with group therapy. Group therapy is a great way to work through any fears or negative feelings and to feel supported in your new sober life.

Help someone else. Doing something nice for someone else is a surefire way to squash any negative feelings you have about yourself. So go ahead and buy a cup of coffee for your coworker or cook a special treat for your neighbor.

Help Yourself and Others at Haus Recovery
During your stay at the HAUS, we hope you take advantage of the mentorship offered, and in turn, benefit fellow residents with your personal recovery insights. In time, everyone grows in strength and empowerment as they share both doubts and successes. To learn more about our mentoring services, call today: 888-551-4715.

7 Ways to Improve Digestive Health

Now that you’ve worked hard to become sober, you’re in a much better position to care for your body, including your gut. Years of alcohol or drug abuse most likely did a number on your digestive health — and you may still be battling with issues ranging from indigestion to constipation.

The good news: Digestive discomfort doesn't have to become a fact of life. Some simple diet and lifestyle tweaks can help your digestive system absorb nutrients and keep things running smoothly. What’s more, a healthy gut can help your mood, too. Studies suggest that gut bacteria can play a key role in anxiety and depression.

1. Pay attention to fiber. Aim for 25 grams a fiber per day, say experts. The easiest way to meet this goal is to go for whole grains, eat beans a few times per week and have several servings of fruit and vegetables each day.
2. Stay hydrated. Drinking water is perhaps the best and easiest way to stay regular. H20 helps to dissolve fats and soluble fiber. 
3. Get moving. Physical activity helps your organs work better by speeding up digestion, increasing blood flow and stimulating muscles in the gastrointestinal tract (GI) tract.
4. Be pro probiotics. Found in foods like yogurt and kefir, probiotics (“good bacteria”) are pretty powerful when it comes to preventing and alleviating many conditions that affect the GI tract. 
5. Cut back on the coffee and cigarettes. Whether alone or combined, these stimulants spell bad news for your digestive health, resulting in heartburn and ulcers.
6. Stay away from super-sized meals. Eating small, frequent meals is your best bet for better digestion. This is because eating or drinking too much at a single sitting can cause bloating, fullness and reflux. Similarly, don’t eat too fast. Your body needs time to properly digest the nutrients you’re giving to it. 
7. Keep stress in check. Unmanaged stressed is bad for your whole body, including your digestive system. Try incorporating yoga or meditation into your sober living activities.

A Healthy Diet at Haus Recovery

As part of our comprehensive sober living services, we offer clients cooking classes and dietary support. To learn more, call today: 888-551-4715.

Simple Steps to Spring Clean Your Mind

Spring cleaning doesn’t just have to be about scrubbing and reorganizing our physical environment – it can also be about clearing the clutter in our mental and emotional worlds. Spring is the perfect time to rejuvenate and reenergize in order to take on any seasonal sobriety goals.

Here are some tips to get started: 

• Unplug for 24 hours. Too much technology can muddle your mind and make you feel anxious, stressed and depressed – and it can also mess with your sleep. Taking a 24-hour detox from technology may be just what you need to un-clutter your mind and unwind this spring.
• Do something creative. You don’t have to be Picasso or Mozart to reap the benefits of creativity. And it doesn’t matter which medium you choose – drawing, painting, coloring, playing music, even cooking – but that you have fun and express yourself.
• Make sure to meditate. This ancient practice has been study-proven to reduce stress and fatigue and help keep you centered, motivated and energized – all traits that can help with your recovery.
• Put on your favorite music. Studies show that music can be a great way to stay energized or wind down – depending on the genre, of course – and results are pretty immediate. Create a spring playlist and start reaping the therapeutic benefits of music.
• Schedule an emotional check-in with yourself. Set the alarm on your smartphone or watch to remind yourself to stop and ask yourself this question: “How am I  feeling – emotionally and physically? Just becoming more aware of your emotions can sometime be enough to keep your mind healthy.

A Healthy Day in Southern California

At Haus Recovery, we help you approach each day with renewed energy and a fresh perspective. Let us show you the joys of sober living. To find out more, call today: 888-551-4715.