Recovering from addiction is a journey, not a destination. Here are some of the changes you may experience as you go.
Emotional Changes
You will have to navigate a range of emotions during recovery, including:
Relief and Joy
You’ll feel proud of your progress and very grateful to be sober.
Grief and Sadness
Recognizing the losses connected to your addiction and taking time to heal.
Anxiety and Fear
Struggling with new challenges and worrying about relapse without your old coping methods.
Frustration and Anger
You may feel angry at yourself or others for past behaviors, or frustrated by the challenges of recovery.
Physical Changes
There will also be physical changes to your body as you recover.
Improvement in Physical Health
You may experience increased energy levels, more normal sleep patterns, and decreased physical symptoms.
Withdrawal Symptoms
You may also experience some withdrawal symptoms for a while.
Cravings
You may also experience cravings, but they’ll become less intense and less frequent over time.
Social Changes
You’ll find that your relationships with others may change in recovery.
Supportive Relationships
Recognizing and developing relationships with people who support your recovery.
Challenging Relationships
Identifying and setting boundaries with individuals who trigger or enable your addiction
New Relationships
Building new relationships with other people in recovery communities
Building a New Routine and Healthy Habits
Creating a new life after addiction with healthy habits is essential in your recovery journey. These habits and routines provide structure, support, and a positive direction for your life. They replace old patterns and help you create a rewarding, sober life.
Structuring a routine can provide you with stability during a time of significant changes. It allows a sense of normalcy and predictability, which can be soothing and grounding. Some of the main benefits are:
- Reduction in anxiety and stress: Knowing what to expect and having tasks to focus on helps manage anxiety
- Discipline and accountability: Following a routine schedule reinforces commitment and responsibility
- Replacing old habits: Filling your day with positive activities enables you to shut out destructive cycles
- Encourages consistency: Consistent routines build momentum and bolster healthy behaviors
5 Steps to Building a Healthy Routine
- Set Goals Daily Start your days by identifying 2 to 3 realistic goals you’d like to accomplish. These can range from simple chores like bed-making to more substantial steps like attending a support group meeting.
- Create Your Schedule Write down a daily or weekly schedule. Include time for meals, rest, activities, and self-care.
- Make Self-Care a Priority Make time for activities that enhance your physical, mental, and emotional well-being.
- Include Healthy Habits Gradually include healthy habits into your schedule, such as nutritious meals, regular exercise, and adequate sleep.
- Remain Flexible
Managing Triggers and Cravings
Managing your triggers and cravings is a crucial part of life after addiction. Understanding how to cope with them will make a notable difference in maintaining your abstinence. Triggers are places, people, things, or situations that remind you of your substance abuse and can cause cravings or relapse. They may be internal (feelings and thoughts) or external (environmental reminders). Cravings are strong urges or desires to use substances. They often feel overpowering, but they’re temporary and can be managed.
Recognizing Your Triggers
The first step in managing triggers is identifying what they are. This requires self-analysis, journaling, or engaging with a counselor. To help identify your triggers, consider writing down:
- Situations where you sensed the urge to use
- The people, places, and things involved at the time
- The thoughts and emotions that occurred with the urges
Strategies for Managing Triggers and Cravings
Here are some strategies to help you manage triggers and cravings effectively:
- Avoid your triggers if possible. Avoid situations, people, or places related to your addiction.
- Create a plan for handling triggers when they appear. This might require calling a support person or engaging in a distraction method such as exercise, reading, or a hobby.
- Practice mindfulness. Be present in the moment and observe your cravings without judgment. This will help reduce the intensity.
- Lean on your support system. This may include family, friends, support groups, or therapists.
Rebuilding Relationships and Trust
Recovering from addiction is a journey that affects not just you, but also your relationships. Rebuilding trust and promoting healthy connections with loved ones is an essential part of the process. Making your way on this path is challenging but rewarding in the long run.
Understand the Harm
Addiction leads to broken promises, lies, and betrayals. It’s important to acknowledge the damage caused and validate the feelings of people who have been affected. You must recognize their anger and pain without making excuses or minimizing your actions. Prepare yourself for difficult conversations.
Take Responsibility and Apologize
Apologies and taking responsibility for previous actions are crucial steps. Sincerely express your remorse and empathy for the pain you caused. Commit yourself to making amends.
Demonstrate Ongoing Change
Trust can be rebuilt through consistent positive actions. Be reliable and keep your promises. Always be honest and transparent in your actions. Show your commitment to recovery.
Communicate Openly
Actively listen to your loved ones’ feelings and concerns. Be honest when you express your feelings and needs, and be understanding and patient with them as they grow to trust you more.
Set Healthy Boundaries
Setting healthy boundaries is important for you and your loved ones. Communicate your boundaries clearly, respect the boundaries of others, and be consistent in maintaining them.
Time and Patience
Be patient with yourself and others. Rebuilding trust may take a long time. Celebrate progress and small victories.
Self-Care
Taking care of yourself is essential for rebuilding and maintaining recovery and healthy relationships while working on personal growth.
The Importance of Ongoing Mental Health Support
Addiction and mental health frequently go hand-in-hand. Many people use a substance as a way to self-medicate for the problematic features of their mental health. It’s common to see people with depression, anxiety, or PTSD. Ongoing treatment for these conditions is just as important as addiction treatment.
When you have both substance abuse and mental health disorders, it’s called a dual diagnosis, And when alcohol or drug abuse increases, mental health problems also increase. Here are five tips for maintaining good mental health:
- Concentrate on the present instead of past mistakes.
- Practice mindfulness and breathing.
- Build meaningful friendships with people who support your recovery.
- Join a peer support group and attend regular meetings
- Stay active and committed to your recovery.
The Role of Support Groups in Long-Term Recovery
Having a strong support system significantly improves one’s ability to maintain long-term sobriety. Support groups provide an essential network of encouragement, accountability, and understanding. Support systems offer many benefits, including:
- Emotional support–A supportive group of friends, family, and peers provides comfort and understanding in difficult times.
- Accountability–Support groups help you stay accountable to your recovery goals.
- Sharing experiences–Connecting with people with similar struggles provides a sense of community and understanding.
- Motivation–Witnessing other people succeeding in their recovery can be a powerful source of inspiration and motivation.
Returning to Work or School After Addiction
Transitioning back to work or school after being treated for an addiction is highly stressful. Guilt, shame, and embarrassment are often evident during the challenge of returning. Stigma is what separates addiction from other diseases and is primarily what makes the return so difficult. Because of the prejudice that many people hold about addiction, the return is complex psychologically and produces anxiety.
However, it will become easier as you overcome your self-consciousness and power through your work or school day. You will build connections with your co-workers and other students, eventually replacing any negative images they might have had when you arrived. One individual in recovery put it this way, “Bring your body and your mind will follow.” With all you’ve learned in recovery, you may be in a better position to thrive than you were before your addiction.
Finding Purpose and Meaning in Sobriety
Finding purpose and meaning on your recovery journey is critical for long-term success and personal fulfillment. Here are some strategies to help you on this path:
- Explore your values
Identify what principles guide your life. What activities used to bring you joy and fulfillment? Consider how you can make a positive impact.
- Set meaningful goals
Start with achievable daily or weekly goals. Make sure you goals reflect your values and passions. Appreciate and acknowledge the progress you make.
- Establish Healthy Relationships
Share experiences with other people in recovery. Express you needs and boundaries with friends and families.
- Find meaningful activities
Try out new hobbies. You can find a sense of purpose by helping others. Focus on your personal growth through education, therapy, or other self-improvement activities.
- Access professional guidance
A therapist can help you examine your goals and values. Support groups also provide a safe place to share and learn. You may want to hire a life coach to help you achieve your goals.
Coping with Relapse: What to Do If It Happens
Relapse is a hallmark of addiction. It’s common for people recovering from addiction to go through one or more relapses before successfully quitting long-term. It’s estimated that 40-60% of people will relapse. If you relapse, there are several things you can do to get back on track. They are:
- Acknowledge the relapse and learn from your mistake
- Avoid your triggers and set healthy boundaries
- Get support from people who can help you cope with the relapse
- Go back into treatment
- Attend self-help groups
- Prioritize self-care
- Create a plan for relapse prevention
Self-Care Practices for Lasting Recovery
It should be clear by now that including self-care practices into your daily routine can significantly contribute to lasting recovery. Self-care practices that help your journey include:
Physical Self-Care
- Engage in regular physical activity
- Nourish your body with a balanced diet
- Try to get 7 to 9 hours of quality sleep each night
- Drink water throughout the day to stay hydrated
Emotional Self-Care
- Practice meditation and mindfulness to become more aware of your thoughts and emotions
- Journaling can be a powerful way to process emotions
- Set boundaries and learn to say “no”
- Associate with supportive people
Mental Self-Care
- Learn new skills and activities that challenge your mind
- Read articles or books that interest you to stimulate your imagination
- Set realistic goals and celebrate your achievements
- Limit the amount of time spent on electronic devices
Spiritual Self-Care
- Spend time outdoors in nature for feelings of peace, perspective, and connection
- Prayer or meditation can help you find inner peace and strength
- Volunteer to help others
- Take time to consider what is truly important to you
Resources for Continued Support and Healing
Addiction recovery is an ongoing process. Here are some resources that can provide continuous support and addiction healing:
- Support Groups
- Narcotics Anonymous–individuals recovering from drug addiction
- Alcoholics Anonymous–individuals recovery from alcohol addiction
- SMART Recovery–a self-empowering approach to recovery
- Al-Anon/Alateen–for friends and family members
- Mental Health Professionals
- Therapists, counselors, psychiatrists
- Treatment Centers
- Online Forums and Communities
- Crisis Hotlines
- SAMHSA National Helpline: 1-800-662-HELP (4357)
- Crisis Text Line: Text HOME to 741741
Finding Support and Treatment at Agape Treatment Center
Agape Treatment Center in Fort Lauderdale, FL is equipped to support you on your recovery journey with caring, compassionate professionals and evidence-based treatment. We can provide you with outpatient programs suitable for wherever you are on your recovery journey.
In addition, we have a dual diagnosis program because we understand that nearly 50% of people with substance use issues also have mental health issues, and vice versa. Neither problem will get better on its own, and must be treated simultaneously. Agape is experienced in all aspects of addiction treatment and support. Contact us today.
References:
Stephanie Robilio is an accomplished Clinical Director at Agape Behavioral Healthcare. With a Master of Social Work degree, LCSW license, and extensive training in Rapid Resolution Therapy under her belt, she brings a wealth of expertise to her role. Her unique combination of education and experience allows her to provide exceptional care to clients and lead her team with confidence. Stephanie’s joy comes from witnessing the moments when her patients creatively connect the dots and bravely move toward reclaiming their power. Her purpose is to help individuals understand their past so they can create a future full of hope, growth, and success. Stephanie attributes a large portion of her success to the supportive culture and strong sense of community fostered by the Agape team.
