8 Tips to Help You Stress Less

Stress is an unavoidable part of life—but when you’re recovering from substance use or managing a mental health condition, sometimes it’s more overwhelming. The good news? Stress doesn’t have to control you. With a few thoughtful shifts in habits, mindset, and environment, you can regain some peace of mind. Below are unique, manageable ways to reduce daily stress, helping you avoid relapse and live more healthfully.

1. Make Micro-Moves

When you’re stressed, your brain goes into freeze mode. One trick? Break your task or problem into a tiny, nearly effortless step.

Try this:

Can’t clean the whole kitchen? Just throw away one wrapper.
Feel stuck in a spiral? Name just the emotion you’re feeling.
Can’t seem to start work? Open a document, but don’t type anything yet.

These “micro-moves”—often referred to in clinical settings as behavioral activation therapy—create momentum without demanding motivation you might not have. It’s a strategy backed by cognitive behavioral therapy, which our care team often uses for effective dual diagnosis treatment.

2. Keep a Safe Space Box

Sometimes, stress hits hard and unexpectedly. Having a go-to “safe space” helps ground you.

Ideas of what to include:

A comforting scent, such as lavender or sandalwood
A photo of someone you trust
A stress ball or fidget object
A list of three people to text or call
A link to a calming video or playlist

This approach is often used in trauma-informed therapy to help individuals reorient during high-stress moments.

3. Do a 5-4-3-2-1 Walk

We’ve all heard “go outside” or “take a walk”—but make it intentional. Try this grounding technique while walking:

5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste or are grateful for

This mindfulness tool is used in many treatment programs for anxiety, PTSD, and substance use recovery.

4. Expand Your Daily Recovery Practice

Ironically, when recovery becomes your full-time focus, it might cause more pressure. So, establish at least one routine or ritual that has nothing to do with recovery—but adds to your life.

Possible ideas:

Learn to make a new dish each weekend.
Sketch something while listening to music.
Try out a language app for five minutes a day.
Tend a plant—even just one.

Having something small that’s just yours helps reduce emotional fatigue.

5. Keep a Low-Energy Coping List

Whenever you’re stressed and exhausted, it’s hard to remember what helps. Create a go-to list of low-energy coping tools.

Examples:

Sit in the shower.
Watch a comforting show.
Color a page or app.
Wrap up in a blanket burrito.
Listen to a guided meditation.

Keep this list on your fridge or in a notes app so it’s handy when your brain is too tired to brainstorm.

6. Use “Name and Normalize” Language

Shame and negative self-talk often fuel stress—especially in recovery. Instead of saying, “Why am I like this?” try:

“This is hard because I’m doing something brave.”
“Cravings are part of healing, not a failure.”
“I’m not alone. Others have felt this too.”

This technique, known in therapy circles as self-compassionate re-framing, is a powerful approach to help you recognize that everyone goes through challenges and you have the capacity to understand and overcome what’s happening in the moment.

7. Reduce Digital Drain

Stanford Lifestyle Medicine (SLM) reports that excessive screen time hinders sleep, reduces valuable gray matter, escalates our “fight or flight” response, and may advance the development of more severe medical conditions such as a stroke or dementia.

Tech stress-busters:

Switch your screen to grayscale temporarily, which reduces dopamine spikes.
Set your lock screen to a helpful reminder such as “Breathe First” or “Taking Care of Me”.
Move stressful apps off your home screen.
Use “Do Not Disturb” for one hour a day.

SLM also strongly advises not looking at your phone for at least one hour after you shut off your wake-up alarm to support “better cognitive advancement” and offers these ideas as alternative activities.

8. Take a Weekly Stress Inventory

Another way to cope with stress more successfully is instead of waiting for it to explode, track it. Once a week, spend five minutes writing:

One thing that caused you to feel anxious or overwhelmed.
One thing that helped.
One thing you’ll try next time.

Over time, you’ll spot patterns and feel more in control.

How Can Quality Treatment at Fair Oaks Help You?

Fair Oaks Recovery Center in Sacramento, California, is an inclusive, licensed Chemical Dependency Recovery Hospital—a status issued by the California Department of Public Health to addiction rehabilitation and dual diagnosis/mood disorder treatment facilities. We not only recognize you as an individual but also provide whole-person treatment and aftercare that address your specific needs and health goals. Our board-certified professionals work with you to develop effective solutions that address your unique stressors and provide a foundation for better self-care. Talk to our admissions team to learn why this approach works.

For more information about programs offered at Fair Oaks Recovery Center, including our intensive outpatient program in Sacramento, please call us today at (888) 576-0222.