The word ‘mindful’ gets thrown around in a lot of contexts, but what does it mean? In the simplest terms, mindfulness refers to a person’s ability to live in the present, experiencing everything happening at the moment and in their vicinity without focusing on “what ifs” and future perils. There are a lot of applications for mindfulness regarding mental wellness, but emerging studies show that mindfulness can be an effective tool in addiction recovery.
Benefits of Being More Mindful
You’ve probably heard the AA Serenity Prayer before. “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Mindfulness is the practice of granting yourself that serenity, that internal calm and focus to understand what you can and cannot do. Allow the peace of the present moment to be your guide rather than the anxiety and stress that come from focusing on the past or the future.
Studies have shown that this is useful in helping lower your blood pressure and improve your sleep quality and providing certain psychological benefits. Mindfulness can:
- Reduce anxiety by helping to focus your mind on small, achievable goals that exist in the present
- Keep your brain from spiraling out of control with thoughts of past traumas and future concerns
- help you achieve health and wellness goals by creating an awareness of the positive effects of exercise and proper diet and the negative effects of poor diet and binge-eating
Mindfulness and Addiction
Mindfulness practices are already working for opioid addiction recovery. Evidence-based mindfulness practices are entering the world of addiction because they can help patients uncover the triggers that bring about the need to use.
If a person can focus on those triggers, how they come about, and how they feel, they can get better control over them and find ways to work around and resist the desire to relapse.
Mindfulness can be a powerful ally in addiction recovery for several reasons:
- Awareness: Mindfulness enhances self-awareness, helping individuals identify triggers and craving patterns. Recognizing these factors can help prevent relapse.
- Stress Reduction: Chronic stress is a major trigger for many forms of addiction. Mindfulness practices, such as meditation, can significantly reduce stress levels, aiding recovery.
- Impulse Control: Mindfulness helps individuals become more aware of their impulses and the space between feeling an urge and acting on it. Over time, this can strengthen impulse control and help manage cravings.
- Emotional Regulation: Addiction is often a means of coping with difficult emotions. Mindfulness practice allows individuals to sit with their emotions, understand them, and learn healthier coping methods instead of turning to addictive substances or behaviors.
- Non-judgmental Observation: A key part of mindfulness is observing experiences without judgment. This can help individuals in recovery break the cycle of guilt and self-blame that can fuel addiction.
- Improved Physical Health: Mindfulness has been linked to improved physical health, including better sleep and a stronger immune system. This can support overall well-being and recovery.s
Mindfulness and Addiction Practices
So how does a person achieve mindfulness? A person can engage in a few different strategies and practices to help them become more mindful.
Meditation and Breathing
A big part of becoming more mindful is becoming aware of your surroundings. Meditation is about focusing on the simple things, your breathing, the quiet around you, the feeling of your body, etc., to make you aware of what is happening now. Breathing exercises do the same thing. You are forced to slow down and pay attention to small things, improving your ability to remain present.
Physical Exercises
Working out can be a mindful exercise, focusing entirely on your exercises and what your body is doing, but there are other physical practices that can help. A walking exercise can be utilized, where a person walks as slowly as possible over a small, 10 to 20-foot space, focusing on what it takes to keep your movements slow, gaining control over your body.
Any mindfulness practice will be about focusing on a singular thing and paying attention to what your mind and body do in the span of time. It’s okay if intrusive, disruptive thoughts enter your mind during these exercises. The point is to note them and how they make you feel at that moment.
Addiction Treatment in Austin
Embracing the healing power of mindfulness could be the transformative step you need on your journey to addiction recovery. Mindfulness not only helps you become more present and less affected by stressful past experiences or future worries, but it also enhances self-awareness, reduces anxiety, and empowers you with the emotional tools to handle triggers and cravings.
If you want more tools for lasting recovery, call Heartwood Recovery today. Our drug and alcohol rehab for men in Austin, Texas, is designed to help individuals find the strength they need to break the chains of addiction.
