Healthy Coping Mechanisms That Don’t Involve Substances

When you’re in recovery, one of the biggest shifts you make is learning how to cope with life’s ups and downs without turning to substances. For a long time, drinking or using drugs might have been how you dealt with everything—stress, sadness, anger, boredom, even happiness. It was your go-to escape from reality. But now, you’re building a new life. One where you don’t have to run or numb out the pain. This may take work and requires showing up for yourself, even on the tough days. But over time, you start to find healthier ways to cope—ways that help you feel better instead of worse. 

1. Mindfulness and Meditation

Mindfulness is a powerful tool in recovery. It is paying attention to the present moment—without judgment. Being mindful can help keep you grounded instead of spiraling into the past or worrying about the future.

Even a few minutes of mindful breathing can make a difference. You can try guided meditations, body scans, or simply sitting still and noticing your breath. Apps like Insight Timer or Headspace are great to use to get started.

Mindfulness has been shown to reduce stress and anxiety and improve emotional regulation, which is key in recovery. According to the National Center for Complementary and Integrative Health, mindfulness meditation can improve mental well-being and help you manage symptoms of substance use and mental health disorders.

2. Journaling

Writing can be incredibly therapeutic. When your thoughts feel overwhelming, putting them down on paper can give you clarity and release. There is no right or wrong way to journal, and you do not need to be a professional writer. All you need to do is be honest and write down what you feel. You can use your journal to:

• Track your emotions or triggers
• Write letters you don’t send
• List what you’re grateful for
• Vent without judgment

3. Get Your Body Moving

Physical activity can be a powerful tool in recovery. Whether you’re taking a walk around the block, flowing through a yoga routine, stretching, dancing in your kitchen, or lifting weights, movement boosts your mood. It releases feel-good chemicals in your brain, helps reduce cravings, and eases stress—making it easier to stay focused on your sobriety and feel more like yourself again. 

4. Breathe Deeply

Deep breathing is a fast and effective way to calm your nervous system. When you’re feeling anxious, triggered, or overwhelmed, focusing on your breath can help you return to the present moment.

Try this simple breathing technique:

• Inhale slowly for 4 seconds
• Hold for 4 seconds
• Exhale slowly for 6 seconds
• Repeat a few times

This technique can help you get through cravings, anxiety attacks, and tough conversations.  

5. Talk to Your Support System

Recovery is hard, and you don’t have to do it alone. When you are struggling, one of the most important things to do is to reach out to someone who supports you and your recovery. Talking to someone who understands, especially someone who’s walked a similar path, can make a huge difference. 

If you don’t have a support system yet, consider joining a 12-Step group such as AA or NA, or reaching out to Las Cruces Recovery Center.  

6. Explore a New Hobby or Revisit an Old One

Substance use can take over your identity. In recovery, part of the journey is rediscovering what brings you joy. What did you love doing before drugs or alcohol entered your life? Or what have you always wanted to try?

Whether it’s painting, baking, gardening, reading, playing an instrument, hiking, or learning a new language, finding a hobby helps fill your time in meaningful ways and can remind you that life can still be fun when you are sober.

7. Practice Gratitude

Gratitude doesn’t mean pretending everything is perfect. It means choosing to focus on what’s still good—even on the days when it feels like everything is falling apart.

Try writing down three things you’re grateful for each day. They don’t have to be big. It could be something as simple as your morning cup of coffee or the love of your dog. Or it could be something deeper, like staying sober through a tough moment or reconnecting with someone you lost touch with.

8. Create a Self-Care Routine

Recovery is exhausting sometimes—mentally, physically, and emotionally. That’s why self-care isn’t optional. It’s essential.

Create a daily routine that includes things like:

• Eating nourishing meals
• Getting enough sleep
• Taking time to rest and recharge
• Saying no to things that drain you
• Saying yes to things that bring you peace

You Deserve Healthy Ways to Cope

Located in Las Cruces, New Mexico, Las Cruces Recovery Center is here to help you every step of your journey. Whether you’re new to recovery or looking for additional tools to stay on track, our team can support you in finding coping strategies that work for you. Contact us today.