Our Problems Don’t Need Problems

Life isn’t easy. There are all the little things. Then, there’s the big stuff. And sometimes there’s some medium-sized stuff in the mix. Adding substance use to the equation only makes our problems harder to solve.

Here’s the good news: small steps in the right direction can make a huge difference. We have some simple tips and tools to help deal with all the stuff life throws your way. 

When life feels like too much, small shifts don’t just ease the moment. They’re the building blocks to tackle all the bigger stuff. Just start wherever you are and move forward.

Find the ones that work for you. No pressure. No judgement. Just a clearer path forward free of substance misuse.

Take substance use out of the equation. 

Some Simple Tools to Help Deal with Stress

Substances are sneaky. We tend to use them as a way to escape, but often end up only adding to the problems we were trying to get away from. There are smarter, healthier ways to help feel in control.

These are just tools, not magic. Small, simple shifts designed to lighten the load. They take some practice, and they aren’t perfect. Try them out and see what works best. It might feel a little silly at first, but that’s ok.

PRESSING PAUSE

Find a moment of calm, anywhere.

  • Box Breathing

    When everything feels like it’s spiraling, pause and try box breathing. Even CIA agents use this technique to stay steady in high-pressure situations.

    Here’s how it works:

    • Breathe in for 4 counts and imagine drawing one side of a box.

    • Hold for 4 counts (draw the next side).

    • Breathe out for 4 counts (third side).

    • Hold for 4 counts (close the box).

    You can do this anywhere—while walking, sitting, even waiting for the bus.

  • Thought Passengers

    Thoughts are like passengers in a car. Some help you navigate; others try to take control.

    The good news? You’re the one behind the wheel. When big feelings get overwhelming, simply name them out loud. Science shows this can help dial down their intensity:

    • “My mind is feeling anger.”

    • “My mind is feeling worry.”

    Once you’ve named the feeling, move your body: stretch, shake out your hands, or take a quick walk.

BUILDING A FOUNDATION

Small habits for stronger days ahead.

  • Find Your Anchor

    Substances might feel like support at first, but they often pull us further down. Instead, find an anchor—something that steadies you when life feels shaky:

    • A favorite song.

    • A memory of a great day.

    • A comforting routine to start your morning or end your night.

    Anchors can help us stay grounded, no matter what life throws our way.

  • Daily Wins Jar

    Every time you accomplish something small, add it to your "wins” jar or notebook.

    • Finished your laundry? Write it down.

    • Got through a tough moment? Write it down.

    • Took a break when you needed one? Write it down.

    Celebrating these small achievements boosts your brain’s dopamine—the “feel-good” chemical—and builds momentum for even more wins.

SHIFTING PERSPECTIVE

What if we could see things a little differently?

  • The "What's True?" Game

    When the brain gets stuck on the worst-case scenario, break the loop:

    Pause and ask, “What’s actually true?” Say or write down 2-3 facts to ground yourself:

    • “I’ve gotten through hard things before.”

    • “This moment won’t last forever.”

    • “Today, I haven’t used a substance.”

  • Body Battery Check-in

    Picture your body as a phone battery. How charged are you right now? 10%? 50%? Ask yourself, “What’s one small thing I can do to recharge?”

    • Maybe it’s starting the day with your favorite breakfast.

    • Stepping outside for some fresh air.

    • Talking to a neighbor.

Additional Resources

Send your zip code via text message: 435748 (HELP4U) to find help near you. 

National Helpline: 1-800-662-HELP (4357) 

  • SAFE Locator provides a confidential, searchable database of substance use support and treatment resources, including treatment centers, family support programs, and recovery housing. It is designed to help individuals and families find the help they need quickly and privately.

    safelocator.org

  • The SMART Recovery Toolbox offers a variety of tools and worksheets designed to help individuals manage addictive behaviors and support their recovery journey. It includes resources like the Change Plan Worksheet, Cost Benefit Analysis, and techniques for disputing irrational beliefs.

    smartrecovery.org

  • FindTreatment.gov is a confidential and anonymous resource for locating treatment facilities for mental and substance use disorders in the United States and its territories. It allows users to search for various types of treatment centers, including substance use and mental health facilities, health care centers, and opioid treatment programs.

    findtreatment.gov

  • 211 Metro Chicago is a free, 24/7 helpline that connects Cook County residents to essential health and social services. It provides support and information for non-emergency crises and everyday needs.

    211metrochicago.org

Watch a Guided Mindfulness Video

Take A Mindful Moment: Grounding Body Scan (7m30s)

No props required for this gentle, somatic meditation. Find a quiet space to be present with yourself.

Somatic Tools for Anxiety For Adults & Kids (10m53s)

Sometimes when we're feeling anxious, we just don't have the words to name or communicate what we're going through. In these moments, it can be more accessible to settle and move some of that anxious energy somatically (or through the body). Give it a try!

Take a Mindful Moment: Scent & Meditation (6m35s)

Grab a sprig of your favorite herb, a slice of citrus or your go-to essential oil and join us for a short meditation! Together, we'll ground through our sense of smell and just take some time to settle the body, mind and spirit.

Mini Meditation: Forgiveness (7m44s)

Join us for a short meditation focused on forgiveness. No props required, just a quiet space for you to be with yourself with little distraction.

Take the First Step 

Big changes start with small steps. But you don’t have to take them alone. Your local YMCA can help you move forward at your own pace. 

Take a walk on our track or treadmill, join a class, or meet our coaches for ways to move your body and clear your mind. The Y is here to help you find what feels good.

Yellow circle with the text "FEEL STRONGER INSIDE & OUT".

Beyond wellness and fitness, YMCAs offer a variety of community services. From computer labs to food pantries and job training to community events, YMCAs across the state have a variety of different resources and services to help you build a solid foundation for what’s next.

Text 'Find Stability' on a purple circle.

It’s Time to Take the First Step

Each and every one of us has a "Y"—a reason we work hard, a purpose that feels bigger than ourselves. Maybe you've found yours already, maybe you're still figuring it out. Either way, your neighborhood Y is here for you. To support your personal goals and your vision for a safe, healthy community—for you and your family. Whatever your "Y" may be, we're here for it.

Lighten the load. Start today. 

Find YMCA and Community Health Resources Near You

Substances Information

The pressures on adults are real: working jobs, paying bills, managing personal relationships, and caring for your family. It’s never just one thing. And COVID-19 has only amplified all that stress. Some turn to substances to cope. Just because some drugs are legal, doesn’t mean they are less dangerous.

Over time, the regular or habitual use of substances becomes a crutch and only adds to the stress. Learn more at:

samhsa.gov/substance-use/learn/risks