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Photo by Сергей Чер: https://www.pexels.com/photo/people-exercising-together-5661396/
Want sobriety, but also want to build a life you love?
Long-term recovery is hard. It's one of the most difficult journeys a person can take.
Here's the thing…
Most folks think that going through treatment is the end of their struggle with addiction. When in reality, it's just the beginning.
Treatment is only the first step on your path to recovery. After that, you have to return to "real life." Without proper wellness practices, staying sober becomes nearly impossible.
The bright side?
About 75% of individuals who develop an addiction eventually recover. Recovery is possible for you too.
In this guide, we'll review some wellness practices that lead to long-term recovery. Millions of people have used these same strategies to stay sober for years. Or even decades!
Ready to rebuild your life?
Let's do this…
Why Wellness is Important
Establish Housing
Wellness Practices for Recovery
Long-term recovery involves a return to wholeness in your life. You have to take care of your health, relationships, career, and more. Whenever one of these areas falters, your recovery is at risk.
If you use again, everything you've built comes crashing down.
Think about your body and mind.
Years of substance abuse has taken a toll on both. Wellness allows you to heal that damage. Keeping your body and mind healthy reduces the chances that you'll use again when life gets hard.
Statistics show that with 5 years of continuous recovery, your chance of relapsing drops to around 15%. That's right around the same amount of chance for someone who has never had a substance use disorder.
But you have to make it to that 5-year milestone.
You do that by building a strong foundation in sobriety.
And that foundation starts with wellness.
OK. Before we jump into some wellness practices…
You need to make sure you have stable housing first.
Don't have a place to live? Many people in early recovery find themselves without a stable living situation. If you're struggling to figure this part out, seek help.
Here in Virginia, many clients at a drug rehab near Chesapeake VA are referred to real estate services through local housing programs. These programs were specifically created to help people in recovery.
Stable housing means:
A safe place to practice your new habits
Less stress and anxiety on a daily basis
Having a place to start rebuilding relationships
Having space to focus on wellness
Once you get housing squared away, you can begin building your new life.
Add these wellness practices to your daily routine and they will help you stay sober long-term.
Physical activity is incredibly important for your recovery.
Here's how exercise helps:
Produces natural happy chemicals in your brain
Can replace the high you used to get from substances
Helps reduce anxiety
Allows you to sleep better
Improve your overall self-esteem
One need not dedicate endless hours to the gym; merely 20-30 minutes of movement each day suffices. Stroll, swim, or indulge in a dance within your elegant living space.
Just stay consistent.
Your body needs good nutrition to heal itself.
Substance abuse and alcohol misuse can lead to unpredictable eating patterns. Those in the initial phases of recovery might experience malnutrition. Prioritize rebuilding your well-being by consuming consistent, well-rounded meals..
Eat plenty of lean proteins and vegetables. Stay hydrated by drinking lots of water. Avoid excessive caffeine and sugar, which can lead to mood swings and cravings.
Your brain repairs itself while you sleep.
Not getting enough rest causes irritability and decreases your willpower. Everything you try to do becomes ten times harder. Make sure you get 7-9 hours per night. Establish a routine by sleeping and waking up at the same time each day.
Turn off screens before bed. Keep your room cool and dark. These small changes will have you sleeping like a baby.
You can learn to experience a craving and not act on it.
I know this sounds crazy, but hear me out.
When you get a craving for drugs or alcohol, it feels like it will last forever. Your mind whispers things in your ear, telling you to just "get high" or "have one beer."
But cravings aren't permanent. They peak and pass within 15-20 minutes.
Meditation allows you to sit with these uncomfortable feelings without acting on them. Over time you learn that your body releases cravings every day. And they will go away on their own.
Start by practicing 5 minutes a day. There are plenty of free apps (like Headspace or Calm) to help you learn the basics of meditation.
Did you know that humans are biologically wired to connect with other people?
When we spend too much time alone, our brains fill that space with negative thoughts. We've all been there. Those thoughts don't typically serve us well.
When surrounded by a supportive circle, one is held accountable by those cherished. Stay engaged with support groups, therapy, and forge connections with like-minded individuals.
You're not guaranteed recovery just because you quit using. Yet by enveloping yourself with fellow individuals in recuperation, you significantly diminish your likelihood of relapse.
This one is pretty self-explanatory.
Find something in your life that you have a reason to stay sober for.
A job, volunteer opportunities, going back to school, or creating something. Life doesn't stop because you decide to get clean.
As soon as you get yourself out of danger, start building your life back up. Recovering your life will give you a reason to stay sober.
Now it's time to take all of these things and build your routine.
Your daily schedule is important for your recovery. When you don't know how to spend your day or everything seems like a choice, you'll start to feel overwhelmed. Soon enough, you'll make the wrong choice.
Prevent this from happening by creating a routine. Build times into your day for each of these wellness practices. Before you know it, these things will become habits.
Your day may look something like this:
Meditate in the morning + healthy breakfast
Go for a walk or workout
Work or do something with purpose
Eat lunch + walk again
Attend a support group or therapist appointment
Cook dinner with friends or family
Relax in the evening + go to bed at a reasonable time
Just make sure you're consistent with your routine.
Don't forget to breathe!
Congratulations on deciding to live a life of recovery!
Remember, sobriety isn't just about quitting drugs or alcohol. It's about learning to take care of your whole self again.
To refresh your memory:
Make sure you have stable housing
Get physical by working out
Eat nutrition meals and drink water
Sleep 7-9 hours each night
Practice mindfulness with meditation
Stay connected with other people
Keep yourself busy with meaningful activity
Recovery is possible.
You have the power to change your life and live sober.
One day at a time.
You've got this.
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