Exercises for Daily Support
Mindfulness exercises are emerging as practical, accessible tools that people in addiction recovery can use on their own to reduce stress, manage triggers, and build daily stability, according to clinicians and recent research. Experts say brief practices (often 5 to 10 minutes) can help regulate emotions, improve attention, and support long-term recovery when integrated into daily routines.
Researchers at the National Institutes of Health report that mindfulness-based interventions can decrease cravings and improve psychological well-being, supporting relapse prevention when combined with standard care. A 2022 review in JAMA Psychiatry found mindfulness strategies contributed to reduced substance use and improved coping across several clinical trials.
“Mindfulness helps patients pause and choose a response rather than react to a craving or stressor,” said a licensed clinical social worker at a community recovery clinic. “These are simple skills people can practice on their own between sessions, on a lunch break, or before bed.”
Key organizations, including the National Institute on Drug Abuse (NIDA) and the Substance Abuse and Mental Health Services Administration (SAMHSA), encourage integrating mindfulness into recovery plans to strengthen stress management, sleep, and emotional regulation.
Mindfulness exercises individuals can practice independently include the following:
Two-minute breathing check-in: Sit comfortably, place one hand on the abdomen, and inhale for a count of 4, exhale for a count of 6. Repeat for 10 breaths. The extended exhale can lower arousal and reduce anxiety, research supported by the American Psychological Association suggests.
Five senses grounding: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Clinicians use this exercise to interrupt racing thoughts and bring attention to the present moment, a technique aligned with SAMHSA’s grounding recommendations.
Urge surfing: When a craving arises, notice where it shows up in the body (tightness in the chest, restlessness in the hands) and describe the sensations without judgment. Observe the “wave” rise, peak, and fall for one to three minutes. Studies summarized by NIDA indicate this practice can reduce the intensity of urges over time by weakening the habit loop.
Noting and letting go: During a brief sit, silently label distractions as “thinking,” “hearing,” or “feeling,” then return to the breath. This helps build attentional control, which a 2021 systematic review in the Journal of Substance Abuse Treatment linked to lower reactivity to triggers.
Compassion pause: Place a hand over the heart and silently repeat a supportive phrase, such as, “This is hard, and I can meet it with care.” Self-compassion practices are associated with reduced shame and greater adherence to recovery goals, according to research published by the American Psychological Association.
Mindful movement: Gentle yoga, walking meditation, or stretching while synchronizing breath and movement. Multiple trials have shown mind–body practices can reduce stress and improve sleep, factors tied to relapse risk, per reviews cited by the National Center for Complementary and Integrative Health (NCCIH).
Evening reflection: Spend three to five minutes journaling about one helpful choice made that day, one challenge, and one intention for tomorrow. Regular reflection builds awareness and supports consistent routines, which NIDA identifies as protective in recovery.
Clinicians recommend pairing these exercises with practical routines: set a daily reminder, practice at the same time each day, and keep sessions brief at first. “Consistency matters more than duration,” the social worker said. “Even two minutes, practiced daily, can shift how someone meets a craving or a stressful conversation.”
Mindfulness is not a replacement for evidence-based treatment, experts emphasize. SAMHSA advises using mindfulness alongside counseling, medication-assisted treatment when indicated, peer support, and medical care. For individuals with trauma histories, clinicians recommend starting with grounding and breath-based practices and consulting a provider if distress increases during meditation.
People in recovery say the practices are workable in real life. A 36-year-old participant in outpatient treatment described using the five senses grounding exercise in a grocery store when confronted with alcohol displays. “It gave me something concrete to do. I could feel my feet in my shoes, hear the carts, name the colors I saw. The craving passed in a few minutes,” the participant said.
Access to guided practices is expanding. Free resources from reputable organizations include:
NIDA and SAMHSA: Education on stress management and relapse prevention that incorporates mindfulness skills.
NCCIH: Overviews of meditation and mind–body practices, including safety considerations.
Veterans Affairs Mindfulness Coach: A free app with guided exercises developed by the U.S. Department of Veterans Affairs.
UCLA Mindful and University of Massachusetts Center for Mindfulness: Free audio meditations suitable for beginners.
“Mindfulness gives patients a portable toolkit,” the clinician said. “It’s there in the car before a meeting, during a tough afternoon, or at night when the mind is busy. Over time, those small practices add up to steadier days.” Reviews and agency guidance point to mindfulness as a helpful adjunct to treatment for substance use disorders, with benefits for stress regulation, craving reduction, sleep, and emotional health. Experts recommend brief, consistent practice and integration with comprehensive care.
Edited by: Rohun Sendhey, MSW
