Mindfulness Techniques for People Recovering From Alcohol Addiction

Recovery from alcohol addiction is a unique journey for each person going through it. However, there are some constants that really can help. That includes mindfulness.

Visit any private alcohol rehabilitation centre or clinic worldwide and therapists and professionals will embed mindfulness techniques into a patient’s new routine. It’s become a truly powerful term that can have a huge impact on long-term recovery. 

Mindfulness is all about keeping people in the present moment, preventing people from becoming overwhelmed or turning to booze when they are stressed.

There are many approaches that can be taken as part of mindfulness, with various techniques helping different types of people. Among the most popular for people recovering from alcohol addiction are…

Deep-breathing

One of the most effective mindfulness techniques for people in recovery is deep, intentional breathing. Often referred to as diaphragmatic or belly breathing, this practice involves inhaling slowly through the nose, allowing the abdomen to rise, and exhaling gently through the mouth. This simple technique helps regulate the nervous system, reducing feelings of anxiety or restlessness that can trigger cravings. It is easy to practise anywhere, on a commute, at work, or during a tense conversation, and is a valuable tool for grounding oneself during emotionally charged moments.

Body scan

Another useful approach is the body scan, a guided practice that involves mentally scanning the body from head to toe, observing sensations without judgement. Many people in recovery experience physical tension, particularly in the early stages, and the body scan helps identify areas of discomfort that may be linked to stress or craving. By acknowledging these sensations instead of trying to suppress or ignore them, individuals often find that the intensity naturally subsides.

Mindful walking

Mindful walking is another accessible technique. Rather than walking on autopilot, mindful walking encourages paying attention to the sensation of each step, the movement of the legs, the rhythm of breathing, and the surrounding environment. This practice is particularly helpful for those who find sitting meditation difficult. It provides a dynamic way to reconnect with the body and reduce rumination, both of which can support recovery.

Urge surfing

Alongside physical practices, mindful awareness of thoughts and emotions plays a crucial role. In recovery, it is common to experience intrusive thoughts such as “I can’t cope without alcohol” or “Just one drink won’t hurt”. Mindfulness teaches individuals to observe these thoughts as mental events rather than truths. Labelling a thought, such as “This is a craving thought” or “This is stress talking”, creates psychological distance. Suddenly, the urge feels less overwhelming. This technique, sometimes called “urge surfing”, allows the craving to rise and fall like a wave rather than leading to immediate action.

Journalling

Journalling can also complement mindfulness. By writing down thoughts, feelings, and triggers, individuals gain insight into patterns that might otherwise go unnoticed. A mindfulness journal can capture moments of progress, challenges, and gratitude, reinforcing positive changes in the brain’s reward pathways.

Loving-kindness meditation

Mindfulness is not just about managing difficult emotions; it is equally about cultivating positive ones. Practising gratitude, even in small ways, can shift focus from what is lacking to what is working well. Similarly, loving-kindness meditation, which involves silently repeating phrases of goodwill towards oneself and others, can help reduce feelings of shame or self-criticism, common obstacles in recovery.

All of these can have a big impact on helping people stay in recovery and combined with professional help can be perfect for managing stress and ensuring that in recovery you’re building a more balanced and fulfilling life.