5 Stupid Coping Skills that Work (E194)

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When you’re used to using alcohol to fix all your problems, it’s difficult to know what to do when that’s no longer an option. Drinking prevents us from having to learn coping skills because we use alcohol to control our emotions and feel whatever we want to feel, until the alcohol wears off of course. In this episode, I’m sharing 5 coping skills that you can start practicing to deal with situations and emotions that normally you’d run to alcohol for.

What to listen to next:

E128: why cravings are so powerful

E69: alcohol shrinks the brain, but what does that mean

E149: alcohol and the nervous system

E162: what to expect cognitively in early sobriety

Episode 194 takeaways:

• Alcohol prevents us from learning healthy coping skills, so it's important to find alternative ways to deal with emotions and situations.

• Matching the coping skill to the energy of the emotion is crucial. High energy emotions may require activities like walking, while low energy emotions may benefit from relaxation techniques.

• Leaving and changing focus can help when feeling triggered or anxious. Removing oneself from the situation and redirecting attention can reduce cravings and prevent self-destructive behaviors.

• Reframing involves challenging destructive thought patterns and adopting a different perspective. It can help in managing relationships and avoiding negative assumptions.

• Deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing anxiety. Taking a moment to pause and focus on the breath can calm the nervous system and allow for better decision-making.

• Empathy is important for understanding others' emotions and perspectives. It can help in reframing situations and avoiding self-centered thinking. It may take time to develop empathy, especially for those in early sobriety.

• Practicing these coping skills and embracing healthy mechanisms can lead to a more calm and relaxed life.

Resources I offer:

• Community & Meetings: Living a Sober Powered Life

• Sober Group Coaching Program

• Anger Management

• Free resources

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Cite this episode:

Gillian Tietz. 5 Stupid Coping Skills That Work (E194). Sober Powered. 2024

Please respect my intellectual property and properly credit me if you share my work.

Sources:

1. Taylor, A. Acute effect of exercise on alcohol urges and attentional bias towards alcohol related images in high alcohol consumers. Mental Health and Physical Activity. 2013.

2. Fox, F. et al. Association Between Accelerometer-Derived Physical Activity Measurements and Brain Structure: A Population-Based Cohort Study. Neurology. 2022

3. Venanzi, L. Longitudinal predictors of depression, anxiety, and alcohol use following COVID-19 related stress. Stress and Health. 2022.

4. Le Berre AP. Emotional processing and social cognition in alcohol use disorder. Neuropsychology. 2019 Sep;33(6):808-821