What Does Mindfulness Mean?

Mindfulness as a concept was first seen in the teachings of Buddhism [2] where it is believed that practicing mindfulness can lead a person to spiritual enlightenment. Jon Kabat-Zinn, an American Professor of Medicine who thoroughly researched the concept of mindfulness defined it to mean “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally”. [3]

In simpler terms, the ability to stay present in the moment is called mindfulness. One can do mindfulness meditation for this. It involves the simple practice of focusing on your breathing while being aware of your bodily sensations, emotions and thoughts. Then during the mindfulness meditation practice redirect your mind towards noticing the minute details. This includes paying attention to each breath you take slowly one at a time. [4]

Is Mindfulness Useful in Recovering from Substance Abuse?

There are many studies available on the benefits of mindfulness interventions (MBIs) for recovery. It has proven useful in managing anxiety symptoms and improving one’s mind and body awareness during stressful periods. So a mindfulness-based stress reduction process can help with substance use recovery.

Mindfulness programs have been used in treating different addiction-related issues from substances like heroin and cocaine and others like opioids, alcohol and cigarettes. [5] Using these techniques alongside other methods like detoxification and counseling can help one deal with the root issues that can trigger a relapse. So it ultimately helps promote overall wellbeing.

How Does Mindfulness Help with Substance Use Recovery?

MBIs are mainly helpful for managing the instinctive responses to addiction triggers. The following are some of the benefits individuals can experience when they practice mindfulness during addiction recovery.

Maintain mental peace.

Staying addicted to any substance has a major psychological impact on individuals. The stress about their situation may prompt them to continue on their downward spiral, thinking that only drugs or alcohol can give them peace.

Meditation practices help one calm one’s mind and tackle one’s stressors in a healthy manner. Techniques like body scans, exercising in nature and yoga are some of these practices that can help you center yourself and gain internal peace.

Stop avoiding issues.

A lot of people turn towards harmful habits like alcohol or drug use as a tool of escape. Some of these reasons may be trying to avoid their thoughts, physical pain, sad emotions and more. The more they use this path to escape their circumstances, the further they fall into addiction.

Mindfulness as a technique allows you to live in the moment and tackle your current thoughts and feelings healthily. Realizing and learning to live through the uncomfortable situation can help improve your tolerance level. Then you won’t need to turn to alcohol or drugs to avoid your experiences.

Improve ability to respond rationally.

People can better understand and navigate their lives without fear, stress or judgment when they practice mindfulness regularly. This allows them to be intentional with their choices and respond to situations rationally instead of reacting impulsively to situations.

Grow more emotionally intelligent.

Practicing mindfulness exercises aids a lot with nurturing emotional regulation. Regularly doing these exercises can help individuals to manage their emotions better during conflicts and improve self-control. They can handle their anxiety and stress during challenging situations. Plus they can maintain good relationships when they regulate their emotions well.

Steps to Practice Mindfulness for Substance Use Recovery

Practicing mindfulness exercises regularly can help improve your emotional, spiritual and cognitive health. Here are some techniques you can adopt in your personal life to reconnect with your senses.

• Start being more present in the moments. Immerse yourself in your daily activities and live every moment fully. Start to focus more on what you are doing all the time and on your surroundings. For example, learn to sit and eat slowly. Savor every bite if you have the usual habit of eating fast. Feel the texture of the food on your tongue and sense the taste in detail. Keep your phone on the side if you tend to use it during mealtimes and focus on the food instead.

  Just like this, start being more present in every action that you do instead of acting almost on autopilot mode with your daily activities. Living each moment will allow you to find joy and contentment in the little things helping you get a new appreciation of life.

• Practice breathing exercises. Most people with addiction issues turn toward their poison of choice to cope with stress. A healthier alternative is practicing mindful breathing exercises.

  Find a quiet place in your house to sit. Then take in a deep breath for 4 seconds and hold for 7 seconds. Exhale the breath slowly through the mouth for around 8 seconds. Throughout this period feel the rhythm of your breathing- it will calm your senses. Repeat the exercise multiple times daily.

• Learn to understand and regulate thoughts. Negative emotions and thoughts are common for people in recovery. They have very low self-confidence which can make it easier for them to relapse. “If it’s not going to work, why bother trying?” is a regular thought for many.

  Try to acknowledge such thoughts as fleeting reflections and not a fact. Label your thoughts as true and false to create a boundary within yourself from negativity.

• Practice empathy. Those struggling with substance abuse often feel isolated and misunderstood which further traps them in a negative cycle. Instead you should start practicing compassion, both towards yourself and others. Adopt a mindset of empathy and connection. It makes it easier for you to build your relationships and gain a healthy support system.

• Start practicing stillness. Take a moment to reflect on your surroundings and people. Take walks in nature while appreciating the stillness and life around you. Start practicing yoga to improve your health. Also take up calming activities like listening to music and painting. Such steps will give you peace of mind and allow time to reset your mind and soul for overall recovery.

The Bottom Line.

Mindfulness as a practice has the ability to improve your well-being and help you tackle emotions and thoughts healthily. This is proven useful during addiction recovery and is a great way to restore mental health in a good way. Of course, it is not a quick solution. You need to practice mindfulness exercises regularly to improve your ability to regulate emotions and overcome addiction triggers. That goes a long way in the battle against substance abuse.