Begin with the body
Check food, water, sleep, pain, medication guidance, movement, temperature, and stimulation. Body needs can intensify emotions and urges.
Emotional Regulation in Addiction Recovery
Emotional regulation does not mean eliminating or suppressing feelings. It means creating enough steadiness to respond in a way that protects safety and recovery.
Orient to the present
Name where you are, the date, what you can see, and how the present differs from the past. Keep eyes open if closing them feels unsafe.
Separate emotion from action
Anger, grief, fear, or shame may carry important information. Pause before deciding what to do with that information.
Use clear support language
Try: ‘I am feeling __. I need __ for the next __.’ If the first person cannot help, use the next person, service, or safe place in your plan.
Take the next useful step.
Keep essential help free. Use a longer workbook only when more structure and repeated practice would be useful.
Explore coping and emotion tools