Things to Try to Overcome Chaos

A menu of Small Habits that can make Big Changes.

Treat this like a menu, not a to-do list. Pick one thing to try at a time, focus on it for 3 to 4 weeks, then try something else. We know that for either addiction or trauma, this tool is a rather blunt instrument. A more specific and surgical instrument may be more helpful.  Our goal is to offer a tool that anyone can try to use with or without a therapist. Healing from addiction or trauma often includes therapy, but this tool may help you get started.

Morning Meditation or Prayer

Pray for the day ahead, asking for what you need to stay sober or to respond wisely to triggers. Try the serenity prayer. Also try one of these apps (all of them have special categories for addiction or trauma): Headspace, Calm, or Abide (Judeo-Christian meditation).


Read recovery literature and do what it says. Start with the Alcoholics Anonymous Big Book, a relevant 12-step book for your addiction, or a book related to trauma (The Body Keeps The Score by Bessel Van Der Kolk is excellent!). There are also many faith-based books on recovery and trauma. Check out this page for some of our favorites.

Check-in or Sponsor Calls

At least once a day you need to have a phone call with a peer in recovery, or your sponsor / mentor / accountability partner. Address what you are both working on in your recovery or healing, what you need to work on, and whether you have stayed sober since your last call. If possible, upgrade from a phone call to a face-to-face meeting. In trauma support groups there may not be a sponsor, but there will be at least one person you connect with more than others.


Recovery from addiction or trauma does not happen alone. You need to experience the acceptance, support, and accountability that only other people on the road to recovery can offer you. Check out this page for a list of recovery meeting resources in Clark County, Washington.

Evening Meditation or Prayer

Pray with gratitude for the day you had, even if you had a slip or responded poorly to a trigger. Ask for the humility and support to learn from your slip and for the serenity and strength to not slip to the same triggers in the future. If you stayed sober, celebrate that in your evening prayer. You can also re-use some of your prayers from the morning if you need to.

Inspired by Douglas Weiss, PhD, Heart to Heart Counseling in Colorado Springs.

Download the Printer Friendly Version of This Resource

Next Steps

If you're ready, you can get started with counseling at Restored Life. Or, if we're full, not in your area, or just not the right fit, you can get matched with a great therapist for you at Mental Health Match.
Get Started With UsGet Matched (Mental Health Match)

Try Our Free Resources

We offer these resources to the community for free. No email or identifying information is required to access these tools that can help you overcome your challenges.

Brief Personal Challenges Survey, mental health screening, anxiety, depression, addiction, porn addiction, sex addiction, domestic violence, relationship problems

Personal Challenges Survey

A free survey with brief screening scales for eight of the most common personal challenges that people face. Also provides suggestions for overcoming your challenges.

The SEEDS Cycle helps us understand the connections between sensations, emotions, explanations, and what we do and say. Emotionally Focused Therapy, Infinity Loop, EFT Infinity Loop

The Seeds Cycle

A tool for understanding personal and relationship patterns.

Things to Try to Improve Mood, anxiety therapy, anxiety counseling, depression therapy, depression counseling

Things to Try to Improve Mood

A menu of small habits that can make big changes for depression, anxiety, or anger.

Things to try to improve relationships, couple therapy, marriage therapy, couple counseling, marriage counseling

Things to Try to Improve Relationships

A menu of small habits that can make big changes in your relationships.

Things to try to overcome chaos, stop the chaos, the buck stops here

Things to Try to Overcome Chaos

A menu of small habits that make big changes for addiction or trauma.

Counseling, couples counseling, couples therapy, marriage counseling, marriage therapy, mental health counseling, signs you've found the right therapist

Signs You've Found the Right Therapist

80% of the benefit from therapy comes from being matched to the right therapist. Here are seven signs of a good match.

How to get the help you need on any budget, maximize your budget for therapy and benefit from therapy

How to Get the Help You Need on ANY Budget

Maximize your budget for therapy and your benefit FROM therapy.

counseling, therapy, bibliotherapy, recommended reading, recommended podcasts

Recommended Reading and Podcasts

A list of books and podcasts we most often recommend to our clients.

Nonprofit director, Board of Directors, team, hiring, recruiting, mental health jobs, mental health nonprofits

Recovery Groups

Support and accountability groups are a critical part of recovery. Here is a list of groups we recommend.

strategies to help you get the most out of your insurance coverage

How To Get The Most Out Of Your Health Insurance Coverage

Strategies You Can Use Right Now - And At Your Next Enrollment

Restored Life Counseling is a nonprofit Christian counseling center helping you overcome your deepest personal and relationship challenges.

Please help us keep this resource free and available to as many people as possible by donating below.