Addiction recovery is a long process, requiring months and years of dedication and consistency.
While rehab is a huge part of the puzzle, the work that individuals do after it can make all the difference between relapse and long-term healthy living.
When rehab ends, finding ways to keep on top of addictive triggers and overcome cravings can be an immense challenge. Utilising techniques and habits for maintaining sobriety is pivotal, and this blog will discuss 10 of the most useful for maintaining recovery.
The following tips touch on physical, psychological, and social well-being. Everyone will find different techniques more suitable, and that’s okay. Finding the habits which work for you is what the recovery journey is all about, so take what works for you and roll with it!
A fundamental component to addiction recovery is a healthy body. Without a foundation of health and well-being, an individual is without their greatest weapon against addictive cravings and triggers.
Eating the right balance of fruit, vegetables, and other dietary components places individuals in the best position possible for resisting the urge to slip back into addictive habits. When we feel tired, unfit, and groggy, substance use seems like a better idea.
With the right guidance, individuals may also want to consider the benefits of certain vitamins and mineral supplements. They can cater to deficiencies which may be the cause of particular health problems, but this must be done with the assistance of a dietician.
Substance abuse is most alluring to those who see a hole in their lives. They perceive something to be missing, or that there is something in their life that they need to consume drugs or alcohol in order to cope with.
While there may be serious problems which trigger substance abuse, it can be good for individuals to adopt a perspective which instead focuses on the good things that they have and appreciates them. Friends, family, housing, a pet – all of these things can be treasured.
Practising gratitude actively improves mood and mindset. Individuals who list or speak aloud about the things they are grateful for are more likely to see beyond their cravings and realise that they have lots to stay sober for.
A psychological barrier for recovering individuals is how they perceive substance abuse. While they may have become sober, it can be hard to shake off the idea that using drugs or alcohol is ‘fun’, or something which they turn to as a means of relaxing. [1]
A key habit to recovery, therefore, is redefining the meaning of fun in an individual’s life. Instead of viewing substance abuse in this way, replace it with a sport, form of art, or special time with a friend or relative.
Working to change what you think of as fun not only gives you things to keep occupied with, but it knocks substance use from its pedestal and helps you realise how much of an unhealthy habit it is.
Just as it drains away an individual’s health, social life, and future, substance abuse has a huge impact on their finances. Paying for drugs and alcohol can be costly, and when consumption becomes daily, the outgoings can mount up.
A good habit to pick up, therefore, is to check in regularly with your financial situation. What do you earn, what bills do you need to pay for, and how much do you want to save for the future.
Doing this can give you a greater understanding of what toll substance abuse takes on your life, as well as an appreciation that using drugs or alcohol is just not viable if you want to own your own home or support your family.
It can really be tough recovering from a drug or alcohol addiction because the milestones are not regular or emphatic. The sense of making progress can become harder to notice, and individuals can feel as though they aren’t moving fast enough towards their goals.
This kind of thinking is dangerous. It creates room for frustration to seep in, and what follows is often the idea that their efforts are being wasted and that they may as well go back to taking drugs or drinking alcohol.
A better way of looking at things is through a patient lens. Remembering that recovery is a gradual process is key to keeping a level head and maintaining consistent efforts. It also helps to count the little victories, such as saying no to a friend who asks you to go for a beer.
The body is the battleground upon which the fight against addiction is fought. It may sound like a cliché, but it is within the body where addiction takes its firmest hold, and it is here where rehab alleviates dependency and allows individuals to build their defences.
As a result, recovery relies on individuals listening to their body and giving it what it needs. To prevent addiction from creeping back into the picture, keep the body happy and give it what it needs to remain independent.
This can mean keeping on top of regular eating, as well as sleeping at the same time each night or when the body needs rest. Also, give the body the exercise it needs when it has pent-up energy.
Social interaction plays a pivotal role in human life, and we often forget that it is just as necessary for a healthy and balanced lifestyle as food, water, and shelter. We are social creatures, so addiction recovery can be greatly supported by friends and family.
Addiction thrives when people are isolated, so meeting regularly with friends and having fun is a great habit to develop during recovery. It also creates room for individuals to open up about their situation, and this can be great for keeping track of progress.
When an individual develops an addiction, it forces itself to the centre of their universe and blocks out everything else that they enjoy. Family, work, and hobbies all lose their significance compared to getting high and staying high.
Hobbies, however, can be a great thing to rediscover during recovery. If an individual starts playing a sport again or reading, they can find a new source of happiness and push themselves further away from the need to use substances to feel good.
Stress plays a huge role in the development and survival of addictions. It makes us feel anxious and sad, and this state of mind places us in a position where we are vulnerable to the allure of substances which can provide us with a temporary release.
When recovering, it is vital to remember where the sources of stress lie in our everyday lives. Work and family life can be important to keep an eye on, as can our mental health.
Dual diagnosis – where addiction and other mental health conditions co-exist [2] – can put individuals under consistently high levels of stress. Whether it is depression, trauma, or anxiety disorder, such difficulties can be difficult to manage.
As a result, stress management needs to be a priority of recovery. Find ways of reducing stress which work for you and practices them. These techniques can include a range of things, but exercise, meditation, and social interaction are some of the most important.
Structure is the hidden ingredient to effective recovery. When an individual feels lost or without a routine to follow, substance abuse becomes an attractive source of certainty and comfort. But this can be easily prevented.
By allocating tasks and events to certain dates and times, individuals give themselves a plan to follow. They have things they need to do, and when they can see a specific point in time in which they are to complete them, they find it easier to get by and function normally.
Focusing on a pre-determined routine also distracts individuals from the absence of drugs and alcohol. They are engaged in a list of goals and a timeframe, and this acts as the building blocks for them to live an independent and organised life.
If you want to improve your understanding of addiction recovery or learn more tips for successfully overcoming substance abuse, Rehab 4 Addiction has all the information you could need.
Our website is full of more posts and articles about addiction recovery, and our helpful team are always on hand to offer tailored advice and support. Feel free to give us a call on 0800 140 4690!
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
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.
