Tips, Techniques, and Advice
Many of the following techniques came from my direct experiences in behavioral health units, detox centers, and rehab facilities. They helped me survive and manage my opioid addiction and recovery.
These tips are not just for addicts. They are equally effective for anyone suffering from trauma, pain, depression, and anxiety.
May they give you some hope.
These tips and techniques are not intended as a substitute for professional or medical advice. They are simply things I found helpful in my recovery journey and wanted to share with you. Please consult qualified professionals for specific advice or services appropriate to your individual circumstances.
When I feel like I’m spiraling out of control, or a panic attack is on the way, scanning is a great tool for grounding myself. I invite you to try this stress reduction technique the next time you need to get centered and calm.
Take a few slow belly-breaths (see below). As you exhale, relax your shoulders. Get comfortable and take a few more deep belly-breaths. What do you see in front of you? Notice it and name it. Now, slowly move your head, not just your eyes, toward the next visual distraction. Notice it and name it. Then continue to the next thing, and the next, and so on. Remember to keep taking deep, relaxing breaths. There’s no need to linger on an object; notice it, name it, and move on. Keep going until your heart calms, and you feel focused and relaxed. Seeing the objects: a light switch, a door, a plant, a mug, and saying their name brings you to the present moment. No worries, no fear, just observing things around you and labeling them.
I like scanning because of its versatility. I can do it alone or in a group. I’ve even used it in the grocery store check-out line. No one knows I’m using a centering technique, and I’m able to get grounded and continue with my day.
Scanning
Belly Breathing (diaphragmatic breathing)
Using your breath is one of the simplest methods there is to calm down, focus, and recenter. For this reason, it’s the first tip I want to share.
The diaphragm muscle is the one between the stomach and the lungs. It is attached to the bottom of the lungs and acts like a bellows to draw air into the lungs.
Belly breathing can be done lying down, sitting, or standing. It can even be done while walking, but I would wait to try that until you have a firm grasp on the technique.
As you draw in your breath, resist the urge to expand your upper chest. Instead, draw your diaphragm muscle downward and outward. It may feel a bit like your stomach is filling with air. Release the air from your lungs by completely relaxing your diaphragm muscle.
Repeat.
Belly breathing is how babies breathe. We’ve just forgotten how.