Why is it Challenging to Stay Substance Free While Experiencing Strong Emotions?

One reason individuals start using substances is to self-medicate when dealing with stress, anxiety, sadness, fear, or other emotions. Over time, their substance use becomes an outlet — a way to numb or change feelings — and they start to rely on it to feel better. But for someone in recovery, substance use as a coping mechanism for dealing with emotions is no longer an option.

Working Through Emotions in a Healthy Way

One of the most important parts of a recovery journey is learning how to deal with powerful negative emotions without turning back to substances. Here are four ways that can help:

• Acknowledge emotions. When you become aware of what you’re feeling, you’re allowing yourself time to process in the moment and take control of your thoughts. Positive self-talk is key.
• Examine the risk factors. Journaling a few sentences about your feelings and the consequences that will ensue if you relapse will help you rationalize the situation. Ask yourself, “Is it worth it to risk losing the positive momentum you’ve created for yourself?”
• Engage in fun activities. When negative emotions are distracting you, consider engaging in fun and healthy activities. You could consider thrifting, going to the movies with friends, rearranging a room in your house, or volunteering at a local non-profit with family or friends.
• Seek support. If you still feel overwhelmed after trying the above tips, it’s important to ask for help. You’ve likely worked hard to get to good a place in your recovery journey and you don’t want to backtrack. The Licensee Assistance Program (LAP) is a valuable resource for you. Michelle Hruska, Nebraska LAP Coordinator and counselor says, “The best part of my job is seeing people make changes that enhance their lives.”

If you or a health care professional you know is experiencing an alcohol or substance-use disorder, it’s important to receive support immediately. A variety of free and confidential alcohol/substance use services are available!

Please reach out to the NE LAP at(800) 851-2336 or (402) 354-8055 to begin the recovery process.