For some, entering treatment can be a daunting experience. However, with 2.3 million people seeking alcohol abuse treatment in 2023, you’re not alone on this journey. Being present can help you navigate these challenges, get the most out of recovery and stay sober once your program ends. Learning how to be calmer also gives you a skill set you’ll use for the rest of your life.
The Importance of Being Present
Many philosophers and influential people have been quoted for their beliefs on the importance of being present. One famous quote from The Teaching of Buddha states, “The secret of health for both mind and body is not to mourn for the past, worry about the future or anticipate troubles, but to live in the present moment wisely and earnestly.” To live for the moment simply means not to worry about the past or future so you can be successful in the here and now. If you think about it, nothing is more important than each present moment — we can’t change the past and we can’t determine the future. Worrying about things we can’t change only gives us added stress that has no positive purpose in life.
Why Mindfulness Matters in Recovery
Learning how to live in the moment is important for every stage of life. However, being present is particularly valuable in recovery because it helps you focus on getting well. Instead of dwelling on the past or worrying about the future, you direct your energy toward attending therapy, taking classes, improving your health and learning from your fellow residents. When you’re fully present, you get the most out of your coping skills.
Being present could also reduce your risk of a relapse. When you embrace mindfulness, you celebrate your sobriety today instead of fretting over a future relapse or a trigger that might never come. Cravings might arise, but you’re able to direct your attention to the present moment instead of obsessing over the drug. Plus, the reduced depression and anxiety make it easier to cope with life’s hardships.
Battling With the Past and Future
Being present doesn’t mean you should forget the past. In fact, reflecting on the past under a therapist’s guidance could help you process trauma and find a way to move forward. However, obsessing over past events is typically a waste of energy. You can’t undo what’s already happened, but you can make better choices next time.
Treatment may be a daunting experience for you because you can’t imagine your life without drugs or alcohol. When you reflect on who you are now and where you’ll be 5 years from now, that image might be fuzzy because you’ll be a whole new person. However, the point of treatment is not to get sober in one day. It takes many days of living life in the moment to the best of your ability to get to where you want to be.
An analogy akin to living life in the moment involves getting into the mindset of a person who just lost a foot race. If you dwell on the past, you might never race again for fear of repeated failure. If you worry about winning in the future, you never opt to run today’s race. Living in the present gives individuals in addiction recovery a timeframe they can handle. Saying “I won’t drink today” is easier than saying “I won’t drink for the rest of my life.” Dealing with the present moment gives the recovering person the strength they need to get through the only day that counts: today.
Practical Mindfulness Techniques
Mindfulness is the key to learning to be calmer. Instead of letting your mind race about other things when you’re doing something, focus on the task at hand. For example, if you’re washing dishes, focus on the sensations you’re experiencing — scrubbing food off the plates, rinsing them in the sink and placing them in the dishwasher — instead of dwelling on the past or future. This will ensure that you’re really in that moment.
Spending time reflecting inward promotes awareness that’s hard to accomplish elsewhere. Meditation helps you focus on what’s happening right then: breathing, clearing the mind of outside factors and focusing on what’s going on in your life that needs addressing at that time. To meditate, simply find a quiet space, take a few deep breaths and bring your awareness to the present moment. Don’t try to fight your thoughts when they arise; simply notice them and let them go.
Sometimes, guided meditation keeps your thoughts focused on the current moment. You can find thousands of free guided meditations on YouTube and wellness apps. Some meditations invite you to imagine a calming scene, while others tell a story or repeat a mantra. If you don’t find voices calming, try listening to music, nature recordings or soundscapes.
If you’re in a place where you can sit or lie down, try performing a body scan. Take a few deep breaths, then focus on your feet and notice any sensations you feel. When you find tension or stress, relax your muscles and let it go. Afterward, direct your attention to your ankles, calves, knees and the rest of your body until you reach your head. This brings you to the present and helps you find stress in unexpected places.
Drugs and alcohol make being present difficult because they offer an escape from emotions and reality. Sobriety will give you the opportunity to recognize current emotions and situations you wouldn’t have noticed while using. When you notice the little things going on around you, you’ll find it easier to live in the moment, process your feelings and find small events that make you happy, such as walking in the park or enjoying a cup of hot tea.
Start Your Addiction Recovery Journey
No matter which methods you choose to practice how to live in the moment, integrating a present state of mind will help you advance in addiction recovery. It will give you the confidence to take on each new day as a challenge to defeat and help you be determined to tackle every moment. Always remember help is out there: It only takes the present moment to make that decision. Reach out to FHE Health today to learn more about our services.
