“Staying present” or “being present” is a term that is used a lot in recovery circles these days. But do you know what it means to actually do it or why you should do it?
It’s all about mindfulness, a mental health tool that gives you the power to stay present despite life’s challenges, stressors or difficult situations. You might be tempted to write this off as just another popular wellness trend, but mindfulness is more than a pop culture fad; it’s one of the best things you can do in your recovery journey.
What makes it so effective, and how can it help your recovery? Let’s explore how mindfulness and staying present can help support your addiction recovery and mental health.
What is mindfulness?
Rooted in Eastern philosophy and traditions, mindfulness is the art of cultivating a controlled state of awareness.
Oxford defines mindfulness as “a mental state achieved by focusing one’s awareness on the present moment while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.”
In the modern world, this practice has been adapted to psychology, medicine and addiction therapy as a therapeutic technique.
Mindfulness is science-backed and research-based. It has been proven to improve focus, decrease stress levels, and balance overwhelming emotions. Numerous studies from the National Institute of Health and the American Psychological Association have reported that practising mindfulness has a positive impact on overall mental health and is particularly effective for those suffering from anxiety and depression.
The connection between mindfulness and recovery
Staying present in life can be difficult regardless of the situation. Still, when you’re navigating addiction recovery or mental health challenges, the pressure to “stay present” or “be mindful” is intense.
Especially for those struggling with addiction of any kind, it’s pretty common to feel constantly pulled out of “the moment” with reckless urges, overwhelming emotions and cravings for your “drug of choice”. Making sure you’re grounded in the moment is going to take a lot of practice.
While many therapy options are available to manage these factors, grounding mindfulness practices can be done anywhere and at any time, giving you the power to manage your emotions and stay present while in recovery.
Practicing techniques like mindful breathing, meditation, and body scans can help with emotional regulation and reduce the risk of relapse. In fact, studies have found therapies such as MBCT (Mindfulness-Based Cognitive Therapy) to be effective in reducing anxiety and preventing relapse.
Now, mindfulness might sound impossible if you’re constantly thinking about your past or spiralling towards the “what ifs” of the future. But as you can see, with guidance and practice, mindfulness is not only possible but could prove to be the greatest tool in your recovery journey.
Healing advantages of mindfulness and your health
According to The National Institute of Health, there are two major concepts of mindfulness:
- Cultivating a greater awareness of yourself and your surroundings.
- Practising nonjudgmental acceptance of what you’re experiencing right now.
Mindfulness techniques can help harness the power of inner stillness and self-control, which in turn immediately benefit your mental, emotional and physical health. How? Because when you’re present in the moment—not thinking about anything in the past or the future but only what is right in front of you—this mindful state is teaching you how to face your challenges and develop healthy coping skills. With intention and practice, mindfulness helps you to face your issues head-on.
Here are some other amazing ways mindfulness can improve your mental, physical and emotional health:
- Reduces stress, anxiety and depression
- Increases emotional regulation
- Improves self-esteem
- Greater enthusiasm for life
- Enhances Empathy
- Increases competence
- Improves working memory
- Greater relationship satisfaction
- Treats heart disease
- Lowers blood pressure
- Alleviates gastrointestinal difficulties
- Improves cognitive flexibility
- Reduces chronic pain
- Improves sleep
In fact, a Harvard Health research team found that effective mindfulness can “literally change your mind, your brain and your IQ”. Mindfulness positively impacts so many things; it can even increase your overall happiness in life! Let’s get started on learning how to harness the energy of your mind so you can start reaping the benefits.
Mindfulness practices for addiction recovery and mental health
There are numerous techniques for practising mindfulness in recovery. Most people try out the full spectrum as they determine which ones work best for them. Every person is unique, and what works for one person to “be present” won’t necessarily be effective for someone else. That’s ok; the goal is better self-awareness and stronger emotional regulation, which will greatly help in overcoming the challenges of addiction and improving your mental health.
Now that you understand how effective the healing power of mindfulness practice can be for addiction recovery and mental health, here are some practical ways to start cultivating an awareness in your daily life.
- Mindful breathing focuses attention on the connection between breath and body. This technique slows your breath with intentional inhalations and exhalations. By grounding yourself in the present, mindful breathing can greatly reduce stress and impulsivity and help manage anxiety and cravings.
- A body scan meditation involves full body awareness as you tune into each area of your body and its physical sensations. This technique can help release tensions and stored negative energy. Body scans also strengthen emotional regulation as you reconnect with your body.
- Mindful movement focuses on connecting your brain to your body so you’re more cognizant of the moment. How does that work? It could be a mindful walk as you purposely observe the sights and sounds around you, focusing on all of your senses and how your body responds. Even a daily 15-minute walking meditation can make a significant impact on your mental health.
- Meditation practices take various forms, from lying down for a few minutes to sitting upright for an hour. But they all have one thing in common: meditation helps with concentration and emotional regulation, encourages self-compassion and strengthens your connection with others and the world around you.
When you’re first getting started, it’s easy to get overwhelmed by all the different types of meditation and mindfulness practices. As you figure out what resonates best for you, it can be very useful to sample a few different apps. These recommended resources can support and guide you in your practice.
Overall, mindfulness techniques teach a powerful coping mechanism to handle risky situations and support addiction recovery and mental health.
Why work on staying present?
The practice of mindfulness can alter your body and brain in the most surprising ways and is an effective (free!) tool in the treatment of recovery from substance abuse and mental health conditions.
When you’re using any kind of substance—alcohol, drugs, food—to feel or not to feel, it’s impossible to stay present or be grounded in the moment. That would be the exact opposite of mindfulness. Mindfulness brings you back.
Yes, like any new healthy coping skill, it will take some practice, but ultimately, you’ll be better able to cope with life.
Just like recovery, it’s best to take it one day at a time, one breath at a time.
Camino Recovery is here to help
At Camino Recovery, we believe in the power of mindfulness in the role of recovery. In addition to our holistic and wellness programme, our clinical team utilises various evidence-based addiction and trauma treatments, including equine therapy, EMDR, art therapy, and more, to provide innovative holistic care that addresses the root causes of addiction and mental health issues.
If you or a loved one has a substance use disorder or mental health challenges, please know we are here to help. Contact one of our specialists at Camino Recovery today for a free, confidential consultation to learn more about our treatment programs.
