“Recovery is non-linear, characterized by continual growth and improved functioning that may involve setbacks.” Substance Abuse and Mental Health Services Administration
Steps to Recovery
Recovery takes time, a community, and will involve many different steps for each person. In recovery, a setback may be inevitable. However, a setback is not a reason for recovery to be abandoned. Everyone struggles with something in their own way and will face obstacles and setbacks. One of the best courses of action you can take is to accumulate various tools and means of support. Addiction is complex and thus your recovery will also be complex. This does not mean it is impossible, but simply that it is a process that will take serious effort.
The thought of addressing mental health issues, particularly when in recovery, may not be the most appealing. In fact, it may feel like an exhausting task. However, it is possible to engage without using all of your energy. With recovery, there are different forms of therapy that will be needed. Among them, Adventure Therapy is a way to participate in therapy while staying active. Understandably, it is not always going to be possible to engage in more strenuous physical exercise. Sometimes you just need something that is calming and simple. The good thing is there are a lot of options for low-impact activities. They will do a lot to improve your mental health and help you in your sobriety.
Low-Impact Activities to Improve Mental Health
A sense of purpose is incredibly important for any person and especially so when you are in recovery. When you have a routine and engage in physical exercise or social activities, that is a part of establishing your identity. There are low-impact activities like gardening and volunteering that allow you to be active without extending too much energy. They may even help you find a sense of self-worth.
With gardening and volunteering, you can take care of where you live and the community around you. When you give back to others, you should do so without expecting anything in return. Nonetheless, it will in turn enrich your life and you may find great improvements to your mental health. While gardening and volunteering can differ, both will develop the communities that are immensely important in recovery.
With gardening, you can work with a wide variety of plants that are visually pleasing as well as plants that can provide food. As you nourish the plants, it is rewarding to see the results of your labor. It is also fulfilling to know you are helping to create and maintain life. When you volunteer, you may be able to gain leadership and team-building skills. These skills will be essential in work and day-to-day life.
Activities like yoga, meditation, cooking, and walking are all easy-going ways to relax, ease stress, and reduce symptoms of mental illness. They won’t be an instant fix, but they can be a component of the working parts that comprise your recovery. Yoga, in particular, has been shown to be helpful for stress and pain management. A Harvard Mental Health Letter cites a study by the University of Utah, which showed that people who practiced yoga had better stress regulation and in turn better pain management.*
There are many different ways to practice meditation, with no one way being correct. Often, people who practice meditation want to focus on their breath and focus on the present moment. The idea is to create a state of calm and peace, which will allow for internal reflection. From an article published by the US National Library of Medicine, author Michael McGee MD, wrote, “Several studies have also suggested that meditation can be helpful for the treatment of anxiety, addiction, aggression, suicidality, and depression.”*
Often, we can be our worst enemy when we constantly over-think our problems. This feeds a negative mindset from which it is hard to recover. Meditation and yoga are great ways to calm a racing mind. Adventure Therapy can be totally calm like yoga and meditation or high-impact like team sports and white-water rafting. Whatever you choose, it should help you to stop dwelling on the negative aspects of life that keep you down.
Cooking and Walking as Therapy
Cooking and walking are two activities that can do a lot to help your physical and mental health. With walking, you can get much needed exercise without too much of a strain. When you are walking outdoors, you may find that you are able to find time for reflection and it may help relieve some stress. Cooking is an activity that requires you to learn and focus on the tasks at hand. You may end up learning a lot about nutrition which obviously affects your physical health, but also affects your mental health in ways you may not even realize.
In an article for Psychology Today, Linda Wasmer Andrews writes that culinary therapy is growing at clinics and therapists offices, and is being used to treat a number of conditions including, “…depression, anxiety, eating disorders, ADHD, and addiction.”* What you eat can greatly affect your mental health, but the act of cooking itself can be immensely helpful. As you cook, you gain new knowledge and also you can practice mindfulness as you focus on each step. Mindfulness may appear to be simple, but it something that when you practice it, it yields extraordinary benefits. Among the benefits, it will help reduce the time you spend worrying which feeds into mental illness.
Mental Health and Recovery
While the activities listed above are calm and low intensity, they can still be adventurous and you can learn. Sometimes just learning new facts and skills can be an exciting experience. Any type of Adventure Therapy should help you develop life-skills, interpersonal relationships, and even enable you to learn more about yourself. As the types of Adventure Therapy vary, the benefits will also vary from activity to activity. You can try a wide variety and figure out what is best for you. Whatever you choose, hopefully you are able to challenge yourself and find experiences that will be so fulfilling you will only want to move forward on this new path.
Addiction and mental health issues are not always going to feed in to one another. However, they can end up forming a vicious cycle when left untreated. Even if you are fortunate to never face serious mental illness problems, it will still be beneficial to you to work on your mental health. When you are in a better place mentally, you are better equipped to fight addiction. Mental health and addiction are both complex issues and not something you can solve by yourself. Engaging in these light activities with the support of your community will be important steps in your recovery.