Here is an experience you can likely relate to. You are lying in bed ready to drift off when your brain decides it is time to replay some moments from your past. This might be just fine if your mind offered up a highlight reel of successes. In that case, you might fall asleep with a smile on your face.
But your brain probably does not choose to explore your history of success. Instead, it wants to focus on your history of failure, embarrassment, and regret. You might remember something silly or unkind you said when you were a little kid. You might remember that time you lost your temper at work or made a mistake that led to more work for everyone. You might remember a romance gone awry or a friendship that fell apart. And while this reel of calamities is playing in your head, you probably are not going to fall asleep.
Of course, for people in recovery from a substance use disorder, there is another category of bad memories that your mind might like to call to your attention. Your brain might insist that you replay the whole sad story of the time you spent under the influence of drugs or alcohol. And as those memories arise, you might start to think that you are unlikely to be able to keep your recovery intact. After all, if you made all of those mistakes in the past, aren’t you likely to make them again in the future?
Dwelling on the negative experiences from your past is not helpful to anyone, but it can be downright dangerous for a person in recovery. If your bad memories and regrets undermine your confidence in your ability to stay free of drugs or alcohol, you are at greater risk of experiencing a relapse.
Given our brains’ apparent preference for mulling over all the negative moments it can dredge up, it is important to have some strategies for changing your inner narrative. Here are some ideas for being kinder to yourself.
Affirmations
One way to combat the popping up of negative thoughts is to intentionally replace those thoughts with positivity. Affirmations—positive statements you can repeat to yourself when the need arises—can help you do just that. These positive messages to yourself are not a cure-all, but they are a good way to shift the balance of your thoughts.
Mindfulness
Mindfulness practice can help you learn to stay present in the moment rather than ruminating about the past or worrying about the future. It is a gentle type of meditation that can, over time, make it easier for you to keep your focus on what is happening now rather than on what has happened before.
Journaling
We are big advocates of journaling, no matter what sort of journal you might decide to keep (and there are plenty of options). Keeping a gratitude journal, for example, provides an opportunity to call to mind positive things in your life each day. The most common approach to a gratitude journal involves noting down three things—big or small, immediate or from the past, important or frivolous—for which you are grateful. That simple practice can help shift your perspective toward better thoughts.
Spending Time With Others
Often, our brains are able to fill our heads with negativity because it has our full attention—especially when we are alone. That is one of the many reasons why it is important to cultivate strong relationships. Spending time with the people you are close to can bring joy and keep your thoughts and feelings in a positive space.
Creating a Sleep Routine
You might not have expected us to talk about your nighttime routine in a post about being kinder to yourself. But remember how we started? We imagined you lying in bed with negative thoughts swirling around and keeping you awake. That situation certainly does not serve you well because sleep is an essential pillar of support for your ongoing recovery. So being kind to yourself includes ensuring you are able to get the sleep you need without having to do battle with negative thoughts night after night.
We have provided tips related to getting the rest you need in previous blog entries—including Sleep Hygiene in Recovery and Tips for Getting a Better Night’s Sleep. In this post, we will focus on just one tip: Consider listening to sleep stories, soft and relaxing music, or the sounds of a white noise machine to help you drift off without being beset by troubled thoughts. These tools can help you keep your thoughts in a positive space as they lull you to sleep.
We Will Provide a Positive Experience
Located near St. Louis, Missouri, The Aviary Recovery Center is ready and able to help you leave drugs or alcohol in your past so that you can reclaim your life and build a better future for yourself. We approach the treatment of substance use disorders with the understanding that each individual has a different story and different needs. As a result, we create personalized treatment plans that are grounded in evidence-based practices.
When you are ready to turn the negative of a substance use disorder into the positive of recovery, we are here to help. The best time to get started is now.
