**Real talk: Recovery isn't just about staying clean. It's about healing the mental damage that got you here in the first place.** Most of us didn't start using because we loved the taste. We used because something inside was broken, hurting, or screaming. Addiction was the silencer. But now that you're sober, all that noise is still there—maybe louder than ever. That's not relapse. **That's your brain finally having to deal with what you were running from.** --- ## THE MENTAL HEALTH TRUTH NOBODY TALKS ABOUT **Depression, anxiety, trauma—they don't disappear when you get sober.** In fact, they often get WORSE at first because you don't have your coping mechanism anymore. If you're feeling: - Anxious all the time - Depressed even though you're "doing the right thing" - Angry at everyone and everything - Numb or disconnected - Like recovery isn't worth it because you still feel like shit **You're not failing. You're dealing with the real problem now.** --- ## MENTAL HEALTH IS PART OF RECOVERY You can't white-knuckle your way through mental illness. You need support. **What helps:** **1. THERAPY (Yes, Really)** - Trauma-informed therapy (EMDR, CBT) - Find someone who specializes in addiction - It's not weakness. It's taking your recovery seriously. **2. MEDICATION (If You Need It)** - Some of us have chemical imbalances that sobriety alone won't fix - Talk to a psychiatrist (not just a GP) - Meds for anxiety/depression are NOT the same as using **3. DAILY MENTAL HEALTH PRACTICES** - Grounding techniques (see the other post) - Journaling (get the thoughts OUT of your head) - Physical movement (walking, lifting, anything) - Sleep hygiene (this is non-negotiable) **4. CONNECTION** - Isolation kills. Literally. - Check in here. Text someone. Show up. - You don't have to be "fine" to reach out. --- ## REFRAMING THE NEGATIVE THOUGHTS Your brain is a liar. It will tell you things that aren't true when you're struggling. | **The Lie Your Brain Tells You** | **The Truth** |

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**When the cravings hit, when the anxiety takes over, when you feel like you're losing it—these techniques bring you back.** Grounding isn't some woo-woo bullshit. It's a proven tool to get you out of your head and back into reality. These techniques interrupt the spiral before it becomes a relapse. --- ## WHY GROUNDING WORKS Your brain can't focus on a craving AND your present surroundings at the same time. Grounding forces your brain to focus on what's real, right now—not the lie your addiction is telling you. **What grounding does:** - Stops anxiety spirals dead in their tracks - Reduces physical stress (lowers heart rate, drops cortisol) - Breaks the cycle of negative thoughts - Gives you something to DO when cravings hit - Prevents dissociation (feeling disconnected from reality) --- ## THE 5-4-3-2-1 TECHNIQUE (Sensory Grounding) **Best for: Panic attacks, overwhelming cravings, flashbacks** This is your go-to when shit gets real. It uses all five senses to anchor you to the present moment. **How to do it:** 1. **5 THINGS YOU SEE** - Look around. Name them out loud or in your head. "Blue chair. Coffee mug. Crack in the wall. Tree outside. Red car." 2. **4 THINGS YOU FEEL** - Touch something. Your jeans. The table. Your phone. The floor under your feet. 3. **3 THINGS YOU HEAR** - Close your eyes if it helps. Traffic. A fan. Birds. Your own breathing. 4. **2 THINGS YOU SMELL** - If you can't smell anything, imagine your two favorite smells. Coffee. Rain. Fresh laundry. 5. **1 THING YOU TASTE** - Pop some gum. Take a sip of water. Or just notice what's in your mouth right now. **Why it works:** Your brain has to process all this sensory information, which shuts down the panic response. --- ## BOX BREATHING (4-4-4-4 Method) **Best for: Anxiety, racing thoughts, physical tension, cravings** Navy SEALs use this. If it works in combat, it'll work when you're fighting not to use. **How to do it:** 1. **Breathe IN through your nose for 4 seconds**