Check-In Questions For Stressful Moments

Everyone gets stressed out, no matter who you are or what stage of recovery you’re in. Here’s what you need to know about stress when it comes to recovery:

Scientists describe stress as a process. There’s a baseline level, then a stress reaction, and then recovery. You may be especially vulnerable to relapse just before the reaction, during it, or shortly after, but the level of that vulnerability varies from person to person.
Chronic stress or trauma can disrupt this three-part process, making it harder to bounce back to baseline, especially when substance use or withdrawal is involved.
That disruption can leave you feeling stuck in harmful cycles or lead to stronger cravings in the future.

Most importantly, while relapse is quite common, it isn’t inevitable when you have sustainable stress management techniques at your disposal. Let’s learn about them.

What Causes Stress in Recovery?

Stress in recovery can show up in your thoughts, emotions, or body. Sometimes it’s obvious, but other times you may not notice more subtle symptoms, like having a hard time focusing or feeling uncharacteristically irritable. Stress could even make you feel restless or set off cravings. It might also lead to physical issues, like headaches or stomach pain, which can complicate how well you can ground yourself during stressful situations.

Common causes of stress can include:

Major life changes. Even positive changes, like starting a new job, may feel overwhelming.
Day-to-day pressure. Having too much to do in a short time at home or feeling rushed at work can dial up stress reactions.
Conflict. Arguments or misunderstandings with loved ones or coworkers may feel triggering.
Uncertainty or lack of control. Situations where you can’t plan for your next step, whether financial, social, political, or emotional, can feel draining.
Long-term challenges. Managing illness, chronic pain, grief, or trauma can exacerbate the stress responses in your body.
Environmental factors. Ongoing stress tied to where you live, who you live with, your income, or social inequalities can all be interpreted as highly stressful.

Benefits of Stress Management in Recovery

When taking steps to lower your stress, you may notice some of these positive effects:

You can sleep better and longer without substances.

You have motivation and energy, especially when participating in recovery activities or meetings.
Your mood improves, helping you feel more balanced and capable when cravings or setbacks arise.
You feel your relationships get stronger, see fewer arguments between yourself and loved ones, and find that you have more patience for others.
Your body feels healthier and less tense.

How to Reduce Stress

You can’t prevent every stressful situation, but you can lower the pressure with simple planning. For example, breaking tasks into smaller steps or preparing for tough conversations ahead of time may help you feel more confident and less shaky. But when stress does hit, you can lean on healthy coping strategies.

Check in with your mind and body regularly. Do you feel tight shoulders, have racing thoughts, or find yourself fighting fatigue? These can be indications that it’s time to pause.

Take time to relax, whether that’s through exercise, eating well, or sticking to a sleep routine.
Talk with friends, family, or a counselor to share what you’re going through.
If it feels too heavy to manage on your own, reach out for professional support

Grounding Questions to Ask During High-Stress Moments

By pausing and asking yourself a few key things, you may create enough distance from the stress to choose a healthier response.

Here are five grounding questions you can ask to help create distance from stress:

What can I say no to regain calm?
Saying no to one non-essential responsibility could give you more space to breathe.
How can I reframe the situation in my mind to help create a more positive outcome?
Instead of thinking that you’ll never get through something, try imagining when it will pass and call on the tools you do have to cope.
What can’t I change about this situation, and what can I?
You can’t control the accident that’s causing traffic, preventing you from getting to your therapy meeting on time. But you can call ahead to let someone know or listen to calming music while you wait.
What can I do right now to help make sure I sleep well tonight without using substances?
Take a walk, stretch, or set aside your phone before bed. Building small habits can protect your rest, which makes the next day feel more manageable.
Am I acknowledging that I’m stressed to begin with?
It’s easy to brush stress aside, but admitting you’re struggling helps open the door to support and helpful changes. Whether that means journaling, talking with a peer, or taking a break, awareness is the first step forward.

Many health care experts support these practices because science shows they can actually help lower stress and avoid letting it build into something bigger.