If Not Substances, Then What? Connecting With Your Body to Cope
Stephanie is a graduate student at Point Loma Nazarene University, pursuing her Master’s in Clinical Counseling. She holds a Bachelor of Arts in Psychological Sciences from California State University San Marcos and began her college career at MiraCosta College. Born and raised in San Diego, Stephanie has Mexican-Salvadoran roots that are deeply important to her as the daughter of immigrants and a first-generation college student. She is passionate about providing client-centered, culturally aware, and deeply empathic care. Stephanie has experience working in residential treatment with adolescents experiencing severe obsessive-compulsive disorder (OCD) and in outpatient psychiatric care.
Substance use can sometimes become a way we cope with the demands of college, financial hardship, or trauma that has woven through our lives. It may provide temporary relief from anxiety, anger, stress, or other difficult emotions. Perhaps we have experienced trauma or adversity in our upbringing and have had fewer resources or opportunities to process that pain. Or we may turn to substances in search of peace, excitement, or escape - to numb unpleasant emotions or temporarily step away from difficult life circumstances.
While substance use can be one way we navigate life’s challenges, it can also have negative impacts on our physical and mental health, relationships, and finances.
If not substances, then what can I turn to?
Somatic approaches are one tool used in therapeutic work to help us build resilience and develop new ways of coping with stressful life experiences and trauma. It invites us to connect with our bodies by noticing bodily sensations and learning skills that can support our nervous system. When we experience stress, our bodies can get used to seeking immediate relief. Over time, we can learn and practice new ways of responding to distress. These ways may help us feel more grounded, connected, and able to go through life's challenges.Recognize the trigger
→ Start by noticing what is happening in your life that might be bringing distress.→ What is happening in your life right now?
→ Examples: an exam, a fight with a friend, rent being due, moving
Tracking
→ Take a moment to notice what is happening in your body right now as you think about the event. Learning to notice these sensations can help you become more aware of how stress shows up in your body. With practice, you may also begin to notice positive or neutral moments alongside moments of distress.→ Can you take a moment to notice the sensations? Are they pleasant, neutral, or unpleasant?
→ You might notice your breathing rate, temperature, muscle tension, hands shaking
Resourcing
→ Consider what has helped you feel supported and grounded. Resources can give your body and mind an opportunity to experience something other than distress.→ What resources do I have available? Is it a place, activity, spiritual connection, pet, etc.?
→ What sensations do I notice in my body when I think about this resource or when I take part in it?
Using somatic practices can help us develop greater capacity to navigate stress while still acknowledging the very real circumstances we face every day. When you notice the triggers and bodily sensations that may be connected to substance use, these three steps can offer a moment to pause and consider what you need before deciding how to respond.
If you would like substance abuse or mental health support during your journey, please reach out to us at MiraCosta Student Health Services at 760-795-6675 or MCCSHS@MiraCosta.edu, via our contact form at www.miracosta.edu/healthServices or stop by room 14114 (building 14) at the Oceanside campus.
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