We often ask a simple question when teaching in crisis mental health settings—whether in inpatient units, outpatient programs, or juvenile services:
“Who remembers the last time you did something when you were completely overwhelmed that you immediately regretted?”
The most common answer?
“That’s why I’m here.”
When life feels too much, too fast, too soon, those of us with a history of substance use can easily slip back into old, familiar ways of coping—just to find some relief. That’s why mind-body practices are so critical for recovery. Learning to pause, breathe, move, and rest can slow things down just enough for us to make a different choice—one that supports healing rather than harm.
At the recent MARRCH conference, I was thrilled to share my book I Am Safe and how simple, portable mind-body coping skills can support those working to stay clean and sober. In crisis mental health work, we meet people navigating recovery and daily overwhelm who find mind-body practices to be a bridge to safety when they need it most.
Here are three simple practices you can share with students, clients, or residents working on sobriety:
1. Move a muscle, change a thought
An old recovery saying that still holds true—movement shifts brain chemistry and focus. Gentle stretching, walking, or even holding a plank can release feel-good chemicals and help redirect the urge to use.
2. Practice accessible gratitude
When things feel dark or overwhelming, “gratitude lists” can feel out of reach. Instead, focus on glimmers—brief glimpses of peace, awe, or safety that remind the nervous system it’s okay to settle. Glimmers are as simple as the smell of a cup of coffee, a kind word, or the sound of birds singing outside.
3. HALT: Hungry, Angry, Lonely, Tired
Pause and check in. Self-awareness builds the ability to make a different choice.
- Hungry? Have a mindful snack—notice the color, texture, and taste of what you are eating.
- Angry? Try a plank or wall sit to release frustration or agitation.
- Lonely? Reach out to a friend or family member—send a quick text just to say hi and check in.
- Tired? Stretch in your chair as you breathe slowly. Back bends, side stretches, and twists can wake you up.
Each of these small actions trains the nervous system toward awareness and choice. Looking for more portable coping skills to help you (or those you support) reset throughout the day? Check out my book I Am Safe: Trauma-Responsive Practices in Crisis Mental Health and learn how to build and share a personalized toolkit of mind-body practices for recovery, resilience, and renewal.
Interested in bringing an I Am Safe training or a portable mind-body coping skills group to your setting? Contact us at info@move-mindfully.com.