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Treating opioid misuse is often linked to medication, therapy, and support programs designed to prevent relapse.
But these treatments do not explore the healthy habits one can build on a daily basis.
There is another coping mechanism that can turn into a healthy daily habit – it requires only a pen, a piece of paper, and a little bit of time.
Backed by research, gratitude journaling has been found to help people immensely, not just those trying to quit opioids, but anyone trying to quit harmful habits. Even outside of addiction recovery, gratitude journaling is an accessible method anyone can employ to cope with stress and improve their mental well-being.
First of all, gratitude journaling is focused on acknowledging what someone is grateful for. In gratitude journaling, every day a person will write down some things that they are grateful for, or events in their day that made them feel better. It does not have to be lengthy – sometimes even three to four things can be enough to improve someone’s mood.
The impact of gratitude journaling has become apparent through various studies.
An experiment was conducted, where one group was asked to write about things they were grateful for on a daily basis; the other group had to write about things that displeased them. After 10 weeks, researchers found that the first group were more optimistic and reported a greater sense of well-being.
Furthermore, science has shown that when gratitude is practiced, hormones such as dopamine and serotonin are released from the brain. These hormones are known as ‘feel-good’ hormones, and play a vital role in improving one’s mood.
But why is it important to feel optimistic specifically in the context of preventing opioid addiction?
Opioid usage is a coping method that is employed when one feels negative emotions such as stress, anxiety, or frustration. When someone feels as if nothing else is making them feel better, they turn to opioids, which appears to be a “light in the dark” solution.
When it comes to recovery, people are more likely to relapse when stressful situations occur, as they are now subconsciously wired to turn to opioids.
A core part of opioid recovery is finding alternative ways to deal with stress and anxiety. When gratitude is introduced, it is both more compelling and beneficial for an individual to turn towards journaling when they know it is a tool that can strengthen them emotionally without turning into something harmful.
Gratitude journaling is for everyone, not just those who struggle with opioid addiction. It is for anyone dealing with stress and also those who want to start making small improvements to their life.
Whether it be a few words or a full page, take time out of your day to remember what you are grateful for.
Small reflections can lead to big changes.
This article was written as part of a program to educate youth and others about Alameda County’s opioid crisis, prevention and treatment options. The program is funded by the Alameda County Behavioral Health Department and the grant is administered by Three Valleys Community Foundation.
