How Exercise Can Support Substance Abuse Recovery

 

By Arianna Escobar, LPCC

Arianna received her M.S. in multicultural community counseling and social justice education from SDSU (CBB) program. She has worked with diverse populations including adults, adolescents, system-involved youth and families, and is passionate about strengthening clients’ relationships with themselves and increasing their sense of self-compassion and authenticity in order to live a more fulfilling life. 

Substance abuse recovery

Recovery is possible! There are many ways to reach recovery, some may choose to go to an inpatient/outpatient treatment facility, a medical hospital or an outpatient mental health professional. Some people also choose to recover without clinical support. Regardless of the route you choose “Recovery always requires changing behavior, learning new coping skills, and finding new sources of interest.” (Recovery from Addiction | Psychology Today).

Exercise is one of many coping skills that can aid in the recovery process and here is why. 

How exercise can contribute to maintaining recovery

Structure

Having a structured workout routine throughout the week is a great tool for recovery.

Often people in recovery discover that they have a lot of free time once they are no longer using the substance. The structure of a workout plan/scheduled classes can provide you with something to fill your time.

It can also be beneficial to plan a workout during times that can be triggering this will help in making decisions toward continued recovery. For example, if after work happy hour was the norm, plan a workout after work to avoid the temptation of using. Planning workouts in the morning can also be helpful as this can prevent the use of substances the night before to be prepared for the morning workout.

Creating a goal such as running a 5k can be beneficial due to working out to reach a goal and feeling that sense of accomplishment.

Community

Building a community that is supportive and respects the recovery process is very important. Often times people are working toward recovery and people in their family/friend group may not support their decisions to be sober and may even jeopardize recovery by offering substances, this leads to a high chance of relapse. Group workouts are a great place to make new friends and build community.

Serotonin

Exercise is known to increase energy throughout the day and relieve stress by the release of serotonin. This is especially important for those in recovery as withdrawals increase stress levels and a lack of energy can lead to greater cravings to use substances.

Endorphins and Dopamine

When going through withdrawals mood swings are common, exercise can help regulate mood through the release of endorphins and dopamine. 30 minutes of exercise each can positively impact mood.

Sleep

Sleep is important and especially in the beginning stages of recovery. Studies have shown that 150 minutes of exercise a week can lead to better quality of sleep, improved mood, and better decision making. 

If you, or someone you know is experiencing problems with substance use, see the resources below for more information on how to get support: 

MiraCosta Student Health Services:

 Off campus resources:

  • San Diego County Access & Crisis Line:
    • (888) 724-7240
    • https://up2sd.org/
    • Operates 24/7
    • Call if you are concerned about someone, just need to talk, have questions about how to offer support, or if you are looking for information about community resources, mental health referrals, and alcohol and drug support services.
  • Substance Abuse and Mental Health Services Administration (SAMHSA):
    • (800) 662-HELP (4357) or TTY: (800) 487-4889
    • Also known as the Treatment Referral Routing Service
    • Confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders.
    • This service provides referrals to local treatment facilities, support groups, and community-based organizations.
    • You can also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you
  • San Diego Network of Care for Behavioral Health:
    • https://sandiego.networkofcare.org/mh/index.aspx
    • This website is a resource for individuals, families and agencies concerned with behavioral health.
    • It provides information about behavioral health services, laws, and related news, as well as communication tools and other features.
    • Regardless of where you begin your search for assistance with behavioral health issues, the Network of Care helps you find what you need - it helps ensure that there is "No Wrong Door" for those who need services.
Additional Resources:

Sources


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