Addiction recovery – also known as rehabilitation – is the process in which an individual will learn to overcome the effects of their addiction.
Addiction can never be truly ‘cured’, though the effects of this disorder can be managed and treated in the long term, depending on whether or not the individual seeks suitable addiction recovery and rehabilitation as soon as possible.
Without seeking care sooner rather than later, individuals will be far more at risk of developing serious health problems and, potentially, life-threatening conditions in some cases.
Studies have found that individuals are more at risk of premature death if they are addicted to substances such as opioids, as well as being more likely as a male (1).
However, this is not to say that individuals addicted to other substances may also risk these effects, as well as other serious impacts of addiction, and all individuals struggling with addiction should seek support as soon as possible in order to reduce the overall harm caused to themselves and those around them.
Living with addiction takes a toll on both the physical and mental health of individuals, no matter what substance or behaviour the individual is addicted to.
Though this blog post will primarily focus on drug addictions (also known as substance use disorders), there are still many serious impacts that can occur from behavioural addictions, too, and more on this topic can be found across our webpages and blog.
No individual should struggle with long-term addiction issues; the impacts of this can be severe – no matter the substance or the history of this addiction.
Though, typically, addictions are often thought to be more ‘serious’ when they have spanned a long period of time, this is not always the case, and individuals at all stages of addiction are at risk and should seek appropriate care as soon as they are able to.
As mentioned previously, there are many impacts and effects that can arise as a result of addiction that has gone untreated for a long period of time.
If an individual becomes addicted to substances while their body is still developing (i.e., as an adolescent or at an early age), then many harmful consequences can arise as a result of this as a result of the drug being present in their system (2).
In addition, individuals who struggle with a drug addiction later in life may also experience additional issues due to their body’s way of coping with the effects at an older age.
In general, addiction is known to seriously impact both an individual’s physical and mental health, meaning that any individual struggling with addiction should seek help as soon as they come to terms with their situation in order to avoid any long-term health issues.
In order to treat addiction, it is therefore necessary to treat both the physical and mental health impacts.
In general, an individual’s physical health is cared for during the detoxification stage of recovery i.e., the first stage of care where individuals withdraw from the substance that they have been addicted to.
Their mental health then becomes the focus during later stages of rehabilitation when they are physically prepared for further treatments.
An effective and recommended way of helping an individual to cope with the mental health impacts of addiction is to introduce a technique known as the Benson Relaxation Method.
Also referred to as the relaxation response, this is a type of meditation that any individual can attempt, no matter the type of rehabilitation they are undergoing and the resources that are available to them.
In most research cases, the Benson Relaxation Method is often implemented as a way to reduce stress and anxiety in patients.
Though the majority of modern research into this technique focusses on its application in pregnant women (3), there are still many findings that suggest its use in the field of addiction.
Addiction is considered to be a disorder that is developed through the brain’s reward system, meaning that causing a change to the regular rewards system and processes that occur within this could aid in reducing the impacts of addiction – the stress of this disorder, especially (4).
The following subheadings outline the key features of this technique, suggesting how individuals at home (or currently in rehabilitation) can learn to practice this technique in a mindful and effective manner.
The first stage of any meditation practice is to ensure that the individual is positioned in a way that is comfortable for them.
Some individuals prefer to meditate while upright i.e., in a standing position, whereas others may prefer to sit in a chair or on the floor with or without supports.
Every individual is different and will find comfort and mindfulness in different ways, meaning that individuals should trail the Benson Relaxation Method while assuming different positions in order to ensure that they will not be distracted by shuffling or moving at any point during the session.
Individuals who already meditate regularly and have a favourite position for this should use this if it feels suitable, but always feel comfortable trying something new, even if it does not immediately work for them.
Once an individual has found a comfortable meditative position, another common practice for meditation is to begin with a full body scan.
This involves drawing attention to different parts of the body in turn, often starting with the tips of the toes and working all the way up to the top of the head and face.
By completing a full body scan, individuals will ensure that they are not holding any tension in their body and, if they are, they can identify this and relax the specific body area before moving on to the latter stages of the meditation session.
Another key factor of any meditation practice – including the Benson Relaxation Method – is to ensure that the individual’s breathing is steady, regular, and regulated.
Getting into a steady rhythm of inhaling, holding this, and exhaling triggers a physiological response in the body, allowing individuals to reach a higher level of relaxation, concentration, and mindfulness in their practice.
This is known as box breathing and is commonly implemented for relaxation, panic disorders, and pain management (5).
The key feature of the Benson Relaxation Method is the adoption of a mental device or mantra that an individual can repeat throughout their practice.
Commonly, it is suggested that individuals use a sound or single-word phrase to focus themselves during the Benson Relaxation Method, but this can be flexible depending on how the individual feels and what they believe to be most suitable.
Suggested phrases include “ohm”, “one”, “mmm”, or other similar phrases. This is, however, completely up to the individual’s personal preferences and comfort levels.
However, it is generally recommended that individuals produce some form of noise or hum in order to enforce relaxed breathing techniques.
As a final feature of the Benson Relaxation Method, it is recommended that individuals try to maintain a passive attitude throughout their meditative practises.
This is not something that comes naturally to everyone; we are all human and are easily distracted by both internal and external stimuli.
Any thoughts that cross an individual’s mind while they are partaking in the relaxation response should be acknowledged but gently pushed to the side to keep the mind clear. If an individual struggles with this, then they could use a visualisation technique as they breathe or repeat their mantra.
Common visualisation techniques include imagining a balloon inflating and deflating as an individual breathes, but other techniques may be used depending on what the individual prefers.
In general, the Benson Relaxation Method is recommended for most individuals who struggle with addiction due to its benefits in reducing stress, though the most suitable time to start this practise may not be clear to some individuals.
As mentioned earlier in this blog, the Benson Relaxation Method treats mental health – something which is focussed on in the latter stages of rehabilitation – which means that, in general, this technique is employed after an individual progresses through a detoxification session.
Though some individuals may be able to meditate and focus during their detox session (dependent on the substance that they are withdrawing from), this is not always appropriate or beneficial during this time due to the external focusses that an individual has in this period.
This is why it is generally recommended for individuals to take up meditative techniques such as the Benson Relaxation Method during the later stages of their rehabilitation journey i.e., during therapy and other treatments.
To speak to someone today about your addiction struggles or the addiction struggles of someone you know, please get in touch with the Rehab 4 Addiction team today to get the most out of our services and confidential advice.
Our addiction support hotline can be reached on 0800 140 4690 today.
[1] Tunving, K., 1988. Fatal outcome in drug addiction. Acta Psychiatrica Scandinavica, 77(5), pp.551-566.
[2] Connell, P.H., 1965. Drug addiction: Adolescent drug taking.
[3] Zenouzi, A., Moghadam, Z.B., Babayanzad, S., Asghari, M. and Rezaei, E., 2022. The effect of benson relaxation technique on stress, anxiety, and depression in pregnant women. Holistic nursing practice.
[4] Benson, H., Greenwood, M.M. and Klemchuk, H., 1975. The relaxation response: psychophysiologic aspects and clinical applications. The International Journal of Psychiatry in Medicine, 6(1-2), pp.87-98.
[5] Myerholtz, L., 2023. Take a deep breath. Family Medicine, 55(4), p.284.
Boris is our editor-in-chief at Rehab 4 Addiction. Boris is an addiction expert with more than 20 years in the field. His expertise covers a broad of topics relating to addiction, rehab and recovery. Boris is an addiction therapist and assists in the alcohol detox and rehab process. Boris has been featured on a variety of websites, including the BBC, Verywell Mind and Healthline. You can connect with Boris online at LinkedIn or X.com.
