How Do I Manage Stress Without Substances?

Stress management is the act of controlling the body’s reactions to pressure, whether it be general stress, job stress, or any other life source. The goal of managing your stress is to live a healthier and happier life which is why it’s so important to take long-term preventative measures instead of short-term bandaid solutions. Here are practices that can help you manage your stress without the use of substances.


It’s no secret that meditation can help manage stress and anxiety. There is no more effective tool than this for managing stress and emotional discomfort. Meditation has plenty of benefits. It enhances concentration, increases self-awareness, and improves relationships with others. Meditation has been used for generations to help people take control of their lives, restore balance, and refresh perspective. When you meditate, you can clear your mind and find a center of calmness.


Exercise can be beneficial for anyone’s general well-being. Exercise makes you feel more energetic, improves heart rate and blood flow, and is great for your mental health as it releases endorphins and dopamine into the brain, boosting your moods. A study found that exercise had a significant effect on the quality of life in older adults with depression and physical illness. Exercise regularly lowers levels of anxiety and depression and leads to better physical health. It also gives you structure in your life which is beneficial for stress management.


The benefits of social activity are numerous. It improves blood circulation, keeps you energetic, and helps regulate moods. It also has a major role to play in managing your stress. It’s very easy to find a hobby or interest that can take you away from daily life problems. Surrounding yourself with positive people will keep you in a healthier, happier frame of mind. Having friends is beneficial for your health in general as it gives you a support network which can be beneficial when you’re feeling down. It also gives you something else to do with your time when stress rears its ugly head.

Express Yourself

Talking about your feelings can be one of the best ways to process your emotions and cope with life’s pressures. Talking about your feelings with friends and family can give you a feeling of unity with those you care about, which can help provide some comfort in stressful times. You can talk to a therapist if that’s what you are comfortable with. Whatever you do, ensure you don’t bottle up your feelings. Don’t let things fester inside you when they need to be addressed.


Writing in a journal can be therapeutic. When you write your feelings down and reflect on what’s going on in your life, you can better understand how your thoughts and feelings relate to each other. Thoughts and feelings are two different things, but they interact. Journals are also great for managing stress because they help you see how events affect you, keep track of the important things, and help relieve stress caused by worries or concerns.

Learn To Say No

There is no point in putting yourself through unnecessary stress. Learn how to say no to people and activities that are not beneficial for you, even if they’re friends or family. Say no when you feel like you want to, but don’t always give in. You need to set boundaries for yourself and others about how much you’ll do for them. Over-commitment can cause a lot of stress.


Yoga is a great way to relieve stress. Yoga helps with anxiety, depression, and stress management in general. It benefits the mind, body, and spirit. Yoga focuses on breathing, which helps create a calmer mind and encourages the body to feel more flexible. Yoga also has the great side effect of increasing oxygen levels in your bloodstream, which helps with brain function and the body’s ability to heal itself.

Eat Right

Eating right has many benefits, and it can help you manage stress. Certain foods can affect your mood, energy level, and even your ability to cope with problems. Foods rich in B vitamins and omega-3 fatty acids are good examples of foods that can help improve your mood. When you eat a regular, balanced diet, you’ll have the energy to deal with stressful situations, and you’ll also be less likely to turn to drugs for comfort. In conclusion, stress management is very important in order to live a healthy life.

Managing your stress is like supplementing your diet. Only you are replacing unhealthy habits and addictions with better habits and practices. Stress is different for everyone, but finding out what causes stress can help you manage it better.

Everyone’s different in how they respond to stress, and with time, one may find their style more comforting than someone else’s. Call 844-639-8371 today to get help from our counselors.

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