Experiencing grief and loss in recovery can trigger feelings of depression, hopelessness, and worse, a relapse. If you’ve lost someone during the recovery, know that you are not alone. There are resources, people, and strategies that can help you get through this difficult time without turning back to substances. Here are some things you can do to help you manage your emotions during grief and loss in recovery.
Know Grief and Loss in Recovery is a Common Relapse Trigger
Grief has been linked to substance misuse, including alcohol use. It makes sense, considering how powerful and devastating grief can be. While you might want to brush away your emotions and minimize the role played by grief and loss in recovery, it’s important to recognize that loss can be a relapse trigger.
By being aware of this, you can stay prepared and start or stick to your relapse prevention plan. Some signs that grief might be playing a bigger role than you care to recognize include:
- Missing scheduled therapy or counseling sessions
- Avoiding feelings by sleeping too much, isolating yourself, or staying overly busy
- Neglecting daily routines such as self-care and healthy eating habits
- Focusing on the past memories, regretting things that have already happened
Being aware of these signs can help you recognize when your grief is starting to affect your recovery. This awareness will also help you take the necessary steps to start coping with it in a healthy way.
Talk About Your Feelings
Talking about your loss and emotions surrounding it can be hard, but it’s important for healing and moving forward. In fact, studies show that engaging in bereavement counseling, which is focused on addressing the grief process and helping individuals cope with loss, can significantly improve grief symptoms compared to not engaging in any counseling.
If you’re having trouble talking to family and friends, engaging in therapy and counseling for your grief can be instrumental in helping you heal. The opposite is also true. If you don’t want to engage in therapy, but have trusted friends and family members you can talk to about your feelings, this can be just as powerful.
The key is to not bottle up your feelings or cope with them by using substances. Getting your feelings out in the open and talking about your grief is thousands of times better than letting it fester inside, which can lead to unhealthy coping mechanisms and hinder your recovery.
Keep a Routine
One of the worst things you can do during recovery is throw away your recovery routine. Whether you’re in detox, inpatient treatment, outpatient treatment, or attending meetings, these things are keeping your substance use at bay. Now is not the time to stop doing them, even if your grief is causing you to lose hope.
Try your best to keep your routine. Think of motivational factors that can help you engage in treatment. Statements like:
- My loved one would be proud of me engaging in treatment
- I want to be healthy and present for my family/friends who are still here
- I want to honor my loved one’s memory by staying sober
can help you stay motivated and committed to your recovery journey. Additionally, keeping a routine can give structure and purpose to your days, which can be helpful when dealing with the overwhelming emotions of grief. Certain parts of your routine, like taking medication and engaging in therapy, are not only beneficial for your recovery but also help in managing your grief.
Lean on Your Support System
Talking about your feelings is one thing. But even something as small as spending time with your support system, taking a walk, or simply being physically present with someone who cares about you can make a big difference in your recovery.
During times of grief, it’s important to have people around you who understand what you’re going through and can offer support and comfort. Don’t be afraid to reach out to friends, family, or even a mental health counselor for help.
If you don’t have a support system, now is the time to start leaning on others. Some possible support systems include:
Members of 12-Step groups such as Alcoholics Anonymous or Narcotics Anonymous
- Community resources like grief support groups
- Online forums and communities for people dealing with substance use and grief
- Outpatient treatment programs
- Spiritual/religious communities
- Recovery sponsors
- Sober living communities
Engage in Self-Care
Self-care is perhaps one of the most important things you can do for yourself during times of grief and recovery. It’s easy to neglect self-care when dealing with overwhelming emotions, but taking care of your physical, mental, and emotional well-being is crucial in maintaining sobriety.
Self-care during grief and loss in recovery can include:
- Easy exercise like walking
- Eating nutritious meals and staying hydrated
- Getting enough sleep
- Practicing mindfulness and relaxation techniques such as deep breathing or meditation
- Engaging in hobbies or activities that bring you joy
Remember, self-care is not selfish. In fact, taking care of yourself allows you to be better equipped to handle the challenges of recovery and grief.
Seek Professional Help For Grief and Addiction
At Ray Recovery, our outpatient addiction treatment in Hudson, OH is flexible, personalized, and designed to help you navigate the complex emotions of grief while also addressing any underlying addiction issues. Our experienced counselors can provide you with the support and tools you need to cope with your loss and maintain sobriety.
We offer everything from trauma therapy to evidence-based therapies like CBT, DBT, holistic therapies, and more. Call us today to explore our PHP, IOP, and other treatment programs. We know that grief and loss in recovery isn’t easy to navigate alone, and our team is here to help you every step of the way.
