Coping with Emotions in Recovery

Successfully Riding the Roller Coaster of Recovery Emotions

Clients often describe coping with emotions in recovery as a roller coaster ride. Substance use disorder is full of breathtaking peaks, anticipation, and intense feelings during the drop to the bottom.

Fortunately, emotional regulation can be part of this story, with evidence-based treatment helping one regain steady footing once they’ve had enough of the ride.

Catalina Behavioral Health is one of Arizona’s top destinations for addiction treatment. Our Joint Commission-accredited mental health treatment center is located in Tucson and can help effectively manage addiction and related emotional difficulties.

A successful recovery process means learning to replace negative emotions with positive thoughts. This article will provide a free PDF cognitive behavioral therapy worksheet. It addresses several proven coping strategies to achieve emotional balance while recovering from substance abuse.

Managing Emotions During Addiction Treatment

First, let’s congratulate you on deciding to address your substance use disorder (SUD). As you make leaps and bounds toward sobriety, you’ll need to reinforce your new positive behaviors while sending old, negative thought patterns to the ash heap of history.

Handling Difficult Emotions During Recovery in a Healthy Way PDF

Our worksheet contains journal prompts that help you examine emotional problems experienced during recovery objectively and then write about them. Each prompt challenges you to look at a negative thought or roadblock and turn those thought processes toward positive thinking for better managing emotions.

We’ll talk about each of the prompts and follow a fictitious client in recovery, Rachel, a 24-year-old who started struggling with pain pills and opioids after a physical health injury. She started taking legally prescribed drugs but replaced them with street substances when her doctor stopped managing them. She’s angry that her addiction was not her fault but is learning about managing emotions. She looks forward to a life without drugs.

Prompt 1: Setting Boundaries for Better Mental Health

What’s one boundary you must set with someone in your life, and what makes it hard to set? How does setting the boundary support recovery?

Rachel’s answer:

I need to set a boundary with my mother, who asks if I’m “using drugs again” every time we talk. She makes me feel like I have no ability to set recovery goals and make progress. I’m scared to tell her because I don’t want to accidentally push her away. I love spending time with her, but I need to let her know the stress and toxic emotions her words cause.

Prompt 2: Healthy Outlets for Emotional Regulation

What are three healthy ways you’ve used — or want to try — to cope with difficult emotions (like art, exercise, music, or writing)? How do you think these outlets might help?

Rachel’s answer:

I used to love painting before my addiction started. I also think writing in a journal like this one can help support me in early recovery. Maybe yoga? Maybe these three things would support sober living.

Prompt 3: Anger, A Common Negative Emotion

Describe a recent situation where you felt angry. What triggered that anger? How did you respond, and how would you like to respond if it happens again?

Rachel’s answer:

I felt a lot of anger and hurt when my sober friend canceled plans last week. I needed the connection, so I felt rejected and like nobody cares. I didn’t say anything, but I did cry. I think the next time I’d tell her calmly how it hurt my feelings instead of bottling up my anger.

Prompt 4: Finding Your Support System

Who are the people in your life you can turn to when overwhelmed? What makes these people feel safe to you? What would you like to say to them if you asked for help?

Rachel’s answer:

My friend Emily is sober. She listens to me without judgment and calls out my behaviors while accepting me. If I need help getting through a rough day, she’s a person I can always count on.

Prompt 5: Staying in the Present Moment

What are three things you can see, hear, or feel around you right now? How can noticing the present moment help you when emotions feel overwhelming?

Rachel’s answer:

While I’m writing, I see sunlight streaming into my window and hear birds chirping quietly outside. I can feel my cozy blanket – it’s draped across my shoulders. My favorite song is playing in the background. I notice that I feel safe and comfortable right now.

Prompt 6: Healthy Distraction Techniques, Key Coping Strategies

What are some healthy distractions to use when emotions like anxiety, sadness, or cravings get intense? Which have helped you in the past, and which would you like to try?

Rachel’s answer:

I often go outside and walk to distract myself from substance use. In cold weather, I’ll watch a funny video or two, especially silly kitten videos. I haven’t practiced mindfulness meditation, but I’ve heard it’s pretty effective – I’ll try it the next time.

Prompt 7 Self Care Practices to Manage Intense Emotions

What are five small self-care actions you can do when you’re struggling emotionally? How can taking care of your body and mind help stabilize your emotions?

Rachel’s answer:

I can take a hot shower, brush my hair, drink a big glass of water, lay down with eyes closed for 5 minutes, or take a few deep breaths. These things help manage my stress and occasional depression and help me feel like I have some control over my well-being.

Prompt 8: Facing Additional Challenges

What additional challenges (i.e., work, relationships, or health issues) add to your emotional stress? What would help you manage these challenges better?

Rachel’s answer:

I still have chronic pain from my injury, and sometimes I feel that some people don’t understand what an addiction to pain drugs feels like. I also feel pressure, but I’m scared I’m too early in the recovery process. I think it’s important to ask my therapist to talk with my physician about how to manage the pain without substances.

Prompt 9: Replace Anxious Thoughts with Positive Self-Talk

When you feel stressed, anxious, or depressed, what thoughts usually run through your mind? How could you reframe those thoughts to be more helpful or kind?

Rachel’s answer:

When my anger and anxiety get out of control, I feel like I’ll never get better. Sometimes, I tell myself I’m a failure. Instead, I should tell myself that I’m making progress and that I’m doing the best I can do for today.

Prompt 10: Managing Powerful Emotions

What is one emotion you have the hardest time coping with? What makes this emotion so difficult for you, and what are some steps to face it in a healthier way?

Rachel’s answer:

I have sadness, and sometimes I’d even call it depression. It makes me want to give up on addiction treatment. I know the cravings of substance abuse may never end. But I will continue to choose sobriety by putting all the emotional regulation tools I’ve learned into full practice.

Our Behavioral Therapy Prompts Also Work for Bipolar Disorder and Anxiety

It’s important to note that each of our prompts uses the cognitive triangle, which explains managing emotions and behaviors. The three points of the triangle are:

• Thoughts
• Feelings
• Behaviors

These share a connection and can help you process your emotions as you overcome addiction. Honest self-examination as you complete these addiction worksheets will make these prompts more effective.

Managing emotions effectively and changing thoughts and behaviors go hand-in-hand during recovery. That’s because how we feel often drives how we think and behave. Conversely, how we act can harm emotional regulation.

Substance use disorder increases your risk factor for bipolar disorder, depression, anxiety, and other mental health challenges. It’s sometimes difficult to tell which co-occurring disorder presented first – the substance abuse/addiction or the other mental illness (i.e., depression, panic disorder, anxiety).

The intersection of substance abuse and challenges to mental well-being is unmistakable. Acknowledging and understanding how they work together are critical during the drug recovery process.

Seeking Evidence-Based Treatment for Addiction at Catalina

If you’re a person feeling the pain of addiction, Catalina is an effective treatment option. We take an evidence-based, holistic approach that encompasses not only the substance abuse but your total well-being.

Here’s an overview of the treatment process at our recovery center:

• Admissions: Before you arrive, our admissions team will reach out to your insurance provider (group plans and others) to obtain treatment approvals. It’s worth noting that we also accept self-pay clients. Upon arrival, you will complete an intake appointment to assess your physical and mental health and readiness for treatment.
• Medical Detox: Substance abuse treatment starts in the detox center, where we minimize your withdrawal symptoms and monitor your safety. Should the detox process become too uncomfortable, we can provide prescription drugs. A counselor may also work with you on deep breathing or distractions to assist with the process and get you prepped for therapy.
• Behavioral Counseling and Psychotherapy: Each person on our team is dedicated to helping people recover from addiction. You’ll have behavioral therapy to help correct you from a course of addiction to one of recovery. Therapy will also effectively discover any underlying causes of addiction, such as depression or behavioral disorders.

Our goal is to provide professional support, teaching you to manage your emotions, develop coping and life skills, and other tools for lasting recovery.

Connect With Our Recovery Center for a Sober Life

If you’re ready for a new life – one free of painful emotions and addiction – Catalina can help you unlock your ability to recover and stay sober.

You deserve that new life – call us today to begin therapy and treatment to support lasting recovery success!