There are many ways to cope with life’s circumstances without drugs and alcohol. Figuring out what works best for you can help you know how to prevent addiction relapse. 

Read on to learn the top ten ways to manage stress and kick cravings to the curb.  

#1. HALT If You’re Hungry, Angry, Lonely or Tired 

When a craving hits, take a moment to notice your mood. If you feel hungry, angry, lonely or tired (HALT), you should pause and tend to those needs instead of drinking or using drugs. 

• Feeling hungry? Eat at regular times with a balanced meal or at least a filling snack before you get too hungry. 

• Feeling angry? Inhale and exhale deeply to “smell the roses and blow out the candles” when you feel yourself losing your temper. 

• Feeling lonely? Call a friend or go to a local coffee shop to be around people if you feel lonely. 

• Feeling tired? If you can, take a nap, go to bed earlier, or wake up later to avoid exhaustion. 

#2. Work On a Project 

Picking up a project is a great way to keep your hands busy. A healthy distraction might be cooking, knitting, carpentry, songwriting, folding laundry, organizing a shelf, making origami or playing games. Focusing on the task in front of you is a productive way to pass the time without substance use. Plus, concentrating on new hobbies releases tension and builds new mind muscles. 

#3. Work Up a Sweat 

Physical activity releases feel-good endorphins that regulate your body’s cortisol levels, reduce emotional tension and cut cravings. Get into light stretching, walking, running, swimming, boxing, high-intensity interval training (HIIT) classes, sports, yoga or Pilates. Whether you’re dancing around the kitchen or skating around the sidewalk, you’re sure to feel more relaxed and energized after a little exercise. 

#4. Continue with Therapy 

Talking with a qualified therapist helps you express your thoughts and feelings. You can create tactics together to feel empowered to avoid substances. For example, “playing the tape through” can remind you why you want to stay sober. This means going through an entire scenario of substance use, including the crash or hangover and decisions you regret. 

Getting an impartial perspective from your therapist about what’s going on in your life can be validating.  

#5. Keep Taking Prescribed Medications 

Medication may have been prescribed by your doctor during detox or outpatient treatment. These can lessen cravings and withdrawal symptoms with abstinence. They can also increase uncomfortable symptoms if paired with substances. Therefore, it is very important to keep taking medications exactly as directed for safety. 

#6. Lean on Others 

Support from sober friends encourages you to stay well. Groups with like-minded individuals, like Alcoholics Anonymous (AA), Narcotics Anonymous (NA) and other support groups, are great ways to stay connected and accountable. 

Supportive, nonjudgmental friends and family members can help you stay on track as well.  

#7. Be Mindful 

Mindfulness means being in the moment. It’s a time to notice your thoughts and feelings without judgment. It’s also cognitive reframing, where you see your thoughts in a different way. You can look outside yourself and say, “I’m anxious. I’m stressed. I’m having a craving. But I don’t have to give in to it. Instead, I will use helpful tools.” For example, box breathing and the 5-4-3-2-1 grounding technique can regulate your nervous system, lower your heart rate and help you get out of your head.  

• Box breathing: Inhale for four counts, hold your breath for four counts, exhale for four and hold for four. Repeat this four times. 

• 5-4-3-2-1: Look around for five things you can see. Then, notice four things you can touch. Listen for three things you can hear. Inhale and name two things you can smell and one you can taste.  

#8. Practice Self-Care 

Self-care is doing something that boosts your self-esteem without using substances. Experimenting with a new hairstyle, updating your wardrobe or booking a spa appointment or even just playing with your pet or a furry friend at a cat café can lift your spirits. Caring for the self increases feelings of self-worth, lowers stress and reduces substance cravings.  

#9. Focus on SMART Goals 

Whether you want to excel at school, work, volunteering or sports, or strengthen relationships with friends and family, your goals are what keep you going day after day. Make sure they’re specific, measurable, attainable, relevant and timely (SMART). Focusing on the steps it takes to get where you want to be in your own life encourages you to stay clear-headed, aware and sober. 

Find the fun in your everyday routine to take away the pressure! 

#10. Recall Your Relapse Prevention Plan 

If you’ve been through rehab, chances are you have a relapse prevention plan in place. List the people, places, emotions and social situations that trigger you to consume drugs or alcohol. Prepare for high-risk situations by bringing a sober friend, driving yourself so you can leave early or scheduling extra support beforehand. Keep an emergency contact list on your phone for times when you feel overwhelmed. 

Help Is Just Around the Corner 

At Discovery Addiction Services, we use a unique, measurement-based approach to help our patients heal and grow. These proven, effective forms of substance use treatment allow us to accurately tailor our programs to our patients’ needs, no matter where they are in their recovery journey. We do this by carefully analyzing 27 distinct wellness indicators, including their physical and mental health, social influences, background, substance use severity and more. 

Please don’t hesitate to reach out for help. Contact us today. 

Frequently Asked Questions 

What are healthy coping skills? 

Healthy coping skills are positive strategies that help people manage stress, difficult emotions, and life challenges without turning to unhealthy behaviors. Examples include exercise, mindfulness, journaling, deep breathing, and reaching out to supportive friends or family members. 

Why is stress a common trigger for addiction relapse? 

Stress can increase cravings and make it harder to manage emotions, which may lead some individuals to return to substance use as a way to cope. Learning healthy stress-management techniques can help reduce relapse risk and support long-term recovery. 

How can I find the right coping skills for me? 

The most effective coping skills are the ones you can use consistently. Experiment with different techniques such as physical activity, meditation, creative hobbies, or support groups to discover what helps you feel calmer and more resilient. 

Can healthy coping skills replace addiction treatment? 

While coping skills are an important part of recovery, they work best alongside professional treatment, counseling, peer support, and other recovery resources when needed. A comprehensive treatment plan can provide additional tools for managing stress and preventing relapse. 

How long does it take for coping skills to become effective? 

Some coping skills, such as deep breathing exercises, can provide immediate relief, while others, like mindfulness practices or regular exercise, may offer greater benefits when practiced consistently over time. 

What should I do if I feel close to relapsing? 

If you feel at risk of relapse, reach out to a trusted support person, sponsor, therapist, or treatment provider as soon as possible. Seeking help early can provide the support and guidance needed to navigate challenging situations and stay on track with recovery.