How do I handle work stress without using substances?

Question

Deeper Global · Accepted Answer

Work stress is one of the most common triggers for people in recovery, especially since you can't avoid work the way you might avoid certain social situations. Learning healthy ways to manage work stress is essential for maintaining long-term sobriety.

Start by identifying your specific work stressors. Is it deadlines, difficult coworkers, overwhelming workload, or fear of failure? Understanding what triggers your stress helps you develop targeted coping strategies rather than feeling generally overwhelmed.

Practice stress management techniques throughout your workday. This might include taking short breaks to practice deep breathing, going for a brief walk during lunch, or doing progressive muscle relaxation at your desk. These techniques help prevent stress from building up to overwhelming levels.

Set realistic boundaries at work when possible. This might mean saying no to additional projects when you're already overloaded, taking your lunch break instead of working through it, or leaving work at work rather than bringing it home. Protecting your recovery sometimes means protecting your energy and stress levels.

Develop a post-work routine that helps you transition from work mode to recovery mode. This might include changing clothes, taking a shower, going for a walk, or calling someone from your support network. Having a ritual helps signal to your brain that the workday is over.

Build recovery support into your workday when possible. This might mean attending a lunchtime support group meeting, calling your sponsor during breaks, or reading recovery literature before work starts. Staying connected to your recovery throughout the day helps maintain perspective.

If work stress becomes unmanageable, consider whether changes need to be made. This might mean talking to your supervisor about workload, seeking a different position, or working with a therapist to develop better coping strategies.

Remember that no job is worth risking your sobriety. Your recovery must remain your top priority.