As many victims can attest, addiction is a disease [1] that seeks to cut you off from other people, and any connections made during this time are typically with other substance abusers.
While Substance Use Disorder (SUD) can be an incredibly isolating condition, recovery isn’t something you have to do alone.
Having a strong support system means being able to turn to friends or family in times of need, whether this is during a time of crisis or simply wanting someone to talk to.
This group or groups of people will be on hand to provide both emotional and practical support while knowing that you’ll return the favour if needs to be.
A good support network will be static, not transient, and will be here for you through each stage of your sober life: from the early, vulnerable phase at a treatment facility [2], to the years following your detox.
Supportive groups can include immediate family members, but they can also be friends, neighbours, colleagues, or other people in recovery striving to build healthy relationships.
While a great support system will look different for each person aiming for long-term sobriety, there are certain traits that each network should have.
Firstly, they should hold you accountable for the things you say you’ll do, the recovery goals you have, and the person you’re working to become.
They should also be a group of people that you can relate to and who share your views on life and interests, ideally. Your support group can open you up to new ideas and ways of caring for yourself during recovery, alongside simply looking out for you.
It might take time to build up the perfect support system, especially if you’ve just come out of rehab or want to start formal treatment.
However, there are many ways that you can work towards building up a network of sober people [3] and hobbies to build a healthier lifestyle.
So, with all this in mind, here are some ways you can build a support system for recovery or strengthen an existing one.
Before building your sober lifestyle, you probably had people in your life that were less than conducive to long-term recovery, and even some toxic relationships.
Perhaps your friends also engaged in substance use and now have full-blown addictions, or maybe they like to hang out in bars or clubs every weekend.
It goes without saying that, though it may seem harsh to do so, removing yourself from the orbit of people using substances is the best way to go. Doing so can be difficult, especially if you’ve known them for many years, but staying in their company could lead to temptation or relapse [4].
With that being said, you don’t have to cut them out forever, and you can even tell them that spending less time together doesn’t have to be permanent.
If you have a frank discussion with them about how their substance use could cause you to relapse, those who deserve to be involved in your addiction recovery process will understand, and only reach out when they themselves are exploring treatment options.
However, if you decide to stay in these social circles and include them in your support network, it’s crucial that they respect how important your sobriety journey is to you.
Ensure that they honour your boundaries by not drinking or using drugs around you and that they verbally support your sober living.
In another example, you might have a loved one or family member who is enabling your addiction, even if they don’t realise it themselves.
An enabler provides circumstances that make it easier for you to continue your addictive behaviours. This can either be by passively allowing substance use, or by lending money to facilitate this use.
If you have a person such as this in your life, including them when building your support network [5] might impact your recovery journey.
However, if they’re important to you, it’s possible to address these enabling behaviours through mediums such as Family Therapy.
This brings us to another important way you can build a support system from recovery: by utilising an existing group of people who care about you.
As stated in one Disney film, “we may have our differences, but nothing’s more important than family”. In whatever form your family takes, they will be the greatest allies in your newfound sobriety [6].
However, in most cases family are the ones who have endured the fallout from your substance abuse, and this may have fractured your relationship with them. They might be hesitant to trust you, fear sharing their emotions with a therapist, or be scared of getting hurt again.
To build a strong supportive network and encourage your family to participate in your recovery while also learning how you can support them, Family Therapy is encouraged.
Typically, Family Therapy [7] involves the entire group meeting with a therapist for sessions at a rehab clinic, doctor’s office, or another safe space.
Before they implement treatment strategies, a good family therapist will get to know the unique dynamic and needs of your loved ones. From here, they can plan personalised sessions that deal with a range of issues and cultivate healthier relationships.
For example, one session might focus on building stronger communication skills through team-building exercises, while another will educate members on addiction recovery.
Oftentimes, family members will need educating on the ins and outs of addiction recovery and how best to help you, just as much as you’ll need to learn how to support them too.
Family Therapists draw inspiration from a range of models when building the best treatment for you and your loved ones. Examples include Family Behavior Therapy, Community Reinforcement and Family Training (CRAFT) [8], and Family Peer Recovery Services.
During Family Behavior Therapy, participants learn skills to help them all improve their home environment and make it a safe, supportive space, while the CRAFT approach uses positive reinforcement techniques.
Sessions involving Family Peer Recovery mean talking to someone who has already had a family member in addiction recovery. They can provide educational resources and emotional guidance to help you strengthen your support network.
If you’re ready to build healthier familial relationships and strengthen your support system [9], the Rehab 4 Addiction team can help you bring professional support into the conversation.
We’ve teamed with various rehab clinics across the UK that can provide outpatient Family Therapy, or we can help you find a therapist in your local area.
As we’ve already touched upon, support systems in the recovery process don’t always have to involve formal therapy or relying on loved ones. Ways of supporting your life in recovery can include building healthy coping mechanisms, such as creative hobbies and playing sports.
After all, learning to have fun again in whichever way feels right for you is a huge source of support during recovery.
If you think that you’ve lost touch with your passions and interests following addiction, try writing a list of your core values and goals: and using this to think up new hobbies. Feeling stressed or bored? What’s the first thing that comes to mind that will make you feel better?
For example, many people find comfort in finding ways to optimise their nutrition, either through trying new recipes they’ve found online, listening to podcasts about food, or attending a cooking class.
One of the leading causes of relapse is poor nutrition, as it can lead to several physical and psychological deficiencies. Not only can cooking benefit your body and mind, but it can also be a refreshingly creative process.
Speaking of creativity, taking up an artistic practice such as drawing, painting, or learning a musical instrument can be another source of support during recovery.
It goes without saying that creating something beautiful either for ourselves or a loved one can boost our happiness, as can the behavioural activation that comes with learning a new skill.
Many people also choose to partake in mindful practices such as meditation, breathwork, and yoga. These activities are common additions to treatment plans in rehab, appearing within the bracket of alternative therapies for addiction.
Research has shown that yoga helps to reduce stress and anxiety by pairing breathwork with moving intentionally, thereby reducing the chance of relapse.
Similarly, the mental clarity that comes with meditation allows you to be present with your thoughts without pushing them away. This mindfulness tactic is incredibly beneficial when it comes to preventing relapse and can be utilised wherever you are.
These practices are just some examples of how to bolster your support system holistically, and they have the added benefit of being group activities.
Whether it’s a team sport, group cooking class, yoga retreat, or band practice, communicating with a group of like-minded people can curate a foolproof support network.
If you’ve already had your addictive behaviours treated via an addiction treatment program, feel free to skip over this section. If you haven’t, there are many benefits to such programmes that are worth noting, not least the access to a ready-made support system.
As part of comprehensive treatment, most addiction treatment programmes focus on helping patients establish a healthy recovery community.
During a residential programme, you’ll be introduced to a variety of people from all walks of life who are working towards sobriety.
These peer support groups are a cornerstone treatment strategy in rehabs across the world: helping individuals connect with a like-minded network of people.
Listening to other people’s perspectives on recovery and what they’ve been learning during therapy can improve motivation and encourage you to share your unique experience, too.
Longevity is another important element of rehab group therapy sessions, with many of them transitioning to the outside world after members leave inpatient care.
You’ll probably find that many of the people you met during rehab appear in local 12-step programmes to aid their transition back to normality.
Community-based groups allow former patients to continue building strong relationships and inspiring each other to continue recovering.
Fortunately, these therapeutic communities are made available to everyone graduating from their rehab programme.
Whether you’re in outpatient treatment, a residential programme or aren’t receiving treatment currently, 12-Step groups [11] are open to all who need them.
Famous examples include Alcoholics Anonymous (AA), Narcotics Anonymous (NA) and Marijuana Anonymous (MA), all of which utilise their own version of the 12-Step philosophy in a supportive social network.
While support is often available over the phone in times of crisis, the great thing about 12-Step communities is that you can meet with people going through similar struggles face-to-face.
The shared goal to achieve lifelong sobriety often brings members close together, allowing them to lean on each other during hard times and possibly form friendships outside of meetings. Here are some of the ways these 12-Step Programs operate.
AA [12] is a type of 12-Step group that you’ve most likely already heard of and is geared towards those suffering from Alcohol Use Disorder (AUD). Meetings tend to last for an hour and a half, during which time members are encouraged to share their own experiences.
Members can also partake in the role of sponsor or sponsee, which is reminiscent of a mentor-tutor dynamic. This allows those recovering from Alcohol Use Disorder to learn from each other and hold themselves accountable.
Just like AA, NA is a 12-Step community with a track record of helping people stay sober, but this form is designed for those with drug addictions.
NA [13] helps people achieve their sobriety goals by providing a handy framework to follow. Some of the 12 steps include making a moral inventory, making amends to others we have harmed, and admitting we were once powerless over addiction.
Alternatively, supportive networks consisting of others in recovery can be found online. Especially since the isolation experienced during Covid, there has been a surge in people using online tools such as SMART Recovery [14].
SMART is a global, online community providing group support therapy free of charge, and is run by others with experience in SUD recovery.
Members can connect with other people in recovery from all across the world, and sometimes feel safer sharing their experiences remotely.
Our team here at Rehab 4 Addiction understand the complexities of building a support network during recovery, and has curated various ways of guiding individuals and their loved ones. We’ve helped countless people in recovery over the years get the help they need to cultivate lifelong sobriety.
So if you’re looking for a sober living community to join, treatment for a loved one, or access to a family therapist in your local area, we’re here to help.
You can call 0800 140 4690 [15] to reach our UK hotline, our centre for providing free, professional advice that stays between you and your caseworker.
Any information you divulge is protected under our strict confidentiality policy and data protection standards.
[1] The Brain Disease Model of Addiction https://www.hazeldenbettyford.org/research-studies/addiction-research/brain-disease-model
[2] Innovations in the Treatment of Substance Addiction https://www.google.co.uk/books/edition/Innovations_in_the_Treatment_of_Substanc/vzbzuAEACAAJ?hl=en
[3] Recovery Allies: How to Support Addiction Recovery and Build Recovery-Friendly Communities https://www.google.co.th/books/edition/Recovery_Allies/u1tTEAAAQBAJ?hl=en&gbpv=0
[4] Relapse Prevention, Second Edition: Maintenance Strategies in the Treatment of Addictive Behaviors https://www.google.co.th/books/edition/Relapse_Prevention/FyC1x5a_IjYC?hl=en&gbpv=0
[5] Human connection as a treatment for addiction https://www.google.co.th/books/edition/Human_connection_as_a_treatment_for_addi/B1CqEAAAQBAJ?hl=en&gbpv=0
[6] Sober for Life: The Most Effective Guide on How to Achieve Sobriety, Ridding Oneself of Alcoholism, and Learning to Rebuild a Life of Wellness, Alcohol-Free https://www.google.co.th/books/edition/Sober_for_Life/NGbezgEACAAJ?hl=en
[7] Rehab 4 Addiction: Family Therapy For Addiction https://www.rehab4addiction.co.uk/addiction-treatment/family-therapy-addiction
[8] Rehab 4 Addiction: Community Reinforcement And Family Training (CRAFT) https://www.rehab4addiction.co.uk/guides/community-reinforcement-family-training-craft
[9] Family Resilience and Recovery from Opioids and Other Addictions https://www.google.co.th/books/edition/Family_Resilience_and_Recovery_from_Opio/U8UWEAAAQBAJ?hl=en&gbpv=0
[10] The Biopsychosocial-Spiritual Approach Towards a Holistic Understanding and Treatment of Drug Addiction https://www.google.co.th/books/edition/The_Biopsychosocial_Spiritual_Approach_T/Mn3CDwAAQBAJ?hl=en&gbpv=0
[11] Modern 12 Step Recovery: Alcoholics Anonymous for the 21st Century https://www.google.co.th/books/edition/Modern_12_Step_Recovery/44kszgEACAAJ?hl=en
[12] Alcoholics Anonymous UK https://www.alcoholics-anonymous.org.uk/
[13] Narcotics Anonymous UK https://na.org/
[14] SMART Recovery https://www.smartrecovery.org/
[15] Rehab 4 Addiction: Contact Us
https://www.rehab4addiction.co.uk/contact-us
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.
