Self-Care Tips to Stay Grounded in Recovery

If you’re in recovery, self-care isn’t just something nice to do for yourself but is an essential part of your journey. Taking time to prioritize your well-being helps you stay focused, manage stress, and protect your sobriety. Without it, you might find yourself feeling overwhelmed, disconnected, or vulnerable to old habits sneaking back in. 

When you’re grounded, you’re in control of your emotions, decisions, and reactions. You’re less likely to be swayed by external stressors or internal cravings. This stability is crucial in recovery, where unexpected challenges can arise at any time.

Staying grounded helps you:

• Build resilience. Life is unpredictable, but staying grounded equips you to handle challenges without losing your momentum.
• Maintain emotional balance. Recovery isn’t just about staying sober but also about learning to deal with your emotions in a healthy, balanced way. Grounding helps you process feelings without becoming overwhelmed.
• Strengthen your recovery foundation. Grounding strengthens the habits and strategies you’ve built, keeping your recovery foundation strong and steady.

What Happens When You Lose Your Grounding

Neglecting self-care can leave you feeling lost. Without grounding practices, you might notice:

• Increased stress. Everyday challenges can feel overwhelming, making it harder to manage your emotions or stay focused on recovery.
• Heightened cravings. Stress and lack of balance can trigger cravings as your brain seeks comfort in old patterns.
• Emotional instability. You might find yourself more irritable, anxious, or depressed.
• Isolation. Feeling ungrounded can make it tempting to withdraw from supportive relationships or recovery meetings.

Self-Care Tips to Stay Grounded in Recovery

Many self-care practices can help you maintain balance and stay rooted in your recovery, such as the following:

• Mindfulness: Mindfulness is one of the most effective ways to stay present and grounded. It helps you focus on the moment instead of worrying about the past or future. It can be something as simple as using your senses to notice the sights, sounds, and textures around you.
• Rest: Rest isn’t just about sleep but also about giving your body and mind the downtime they need to recover and recharge. Try to stick to a sleep schedule and aim for 7–9 hours of sleep each night.
• Movement: Exercise is a powerful grounding tool. It reduces stress, boosts mood, and strengthens your overall health. Choose activities you enjoy, such as walking outdoors, dancing, or hiking.  Even 20–30 minutes of activity a few times a week can make a difference.
• Connection: Staying connected with others helps you feel supported and grounded. Reach out to your sponsor, therapist, or trusted loved ones when you’re feeling off-balance. Attend support group meetings to keep you accountable and remind you of your goals.
• Routine: Routines provide structure and stability, making it easier to stay grounded. Make time for what matters most to you, such as time for self-care, work, socializing, eating balanced meals, and rest.

What to Do If You’re Feeling Ungrounded

Even with your best efforts, there may be moments when life feels overwhelming and you lose your sense of stability. Understand that it is okay and that feeling ungrounded is part of being human. The good news is you can always find your way back by using the following strategies:

• Pause and breathe. When you’re feeling off-balance, start with your breath. Take slow, deep breaths to help calm your mind and reconnect you to the present moment.
• Reflect on the cause. Ask yourself what might be throwing you off. Is it stress, lack of sleep, or an emotionally draining situation? Identifying the root cause can help you address it more effectively.
• Recenter with mindfulness. Ground yourself with a quick mindfulness exercise to bring you back to the present moment. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. 
• Reset your self-care. Sometimes feeling ungrounded is a sign that your self-care routine needs attention. Are you eating well, staying hydrated, and taking time to rest? Prioritize these basics to recharge your body and mind.
• Connect with your support system. You don’t have to face difficult moments alone. Reach out to someone you trust, such as your 12-step sponsor, therapist, family member, or friend. 
• Engage in a grounding activity. Physical actions like going for a walk, journaling, or practicing yoga can help realign your mind and body. Find what works for you, and make it a part of your routine.

At Mountain Laurel Recovery Center in Westfield, Pennsylvania, we understand the importance of staying grounded in recovery. If you’re feeling overwhelmed or unsure how to find your footing, we’re here to help. Beyond MLRC, our continuing care program, offers the tools and support you need to stay connected and strong, including regular check-ins, our CaredFor App, alumni events, and more.