Recovery from addiction is a process of change. It means building a healthier life one choice at a time and learning new ways to handle stress and setbacks.
What Recovery Looks Like
Recovery is often described as a process that helps people improve their health, mental wellness, and take charge of their lives. Four areas tend to support it:
- Health: Managing symptoms and making choices that are good for both body and mind
- Home: Having a safe and stable place to live
- Purpose: Taking part in daily activities that feel meaningful, such as work, school, volunteering, or hobbies
- Community: Having relationships that offer support, friendship, and hope
Tips For Recovery
Stay Connected to Care
- Keep regular visits with your doctor, counselor, or treatment team, even when things are going well.
- Be honest about cravings, mood changes, or slips so your care plan can change as your needs change.
- If you take medicine for recovery or mental health, take it as directed and talk with your provider before making any changes.
Surround Yourself With Support
Recovery is easier when you are not doing it alone. Having supportive people in your life is linked to better mental health along the way.
- Spend time with people who respect your goals and bring out the best in you.
- Join a support group where others understand what you are going through.
- Let a trusted friend or family member know how they can help on hard days.
- Avoid people who do not support your recovery or encourage you to engage in your addiction.
Plan Ahead for Triggers
Triggers are the people, places, feelings, or events that bring on the urge to use.
- Make a list of your triggers and think through how you will handle each one.
- Have a plan for stressful events like holidays or parties, such as bringing a sober friend or having a way to leave early.
- Keep a short list of people you can call when cravings hit
- Try the 3-3-3 rule. List three things you can see, three things you can hear, and then move three parts of your body. This can help distract and reset your mind from cravings or harmful thoughts.
Build Healthy Daily Habits
- Try to go to bed and wake up at the same time each day.
- Move your body every day, even if it is just a walk around the block.
- Eat balanced meals at regular times to keep your energy and mood steady.
- Make time for things you enjoy, like music, cooking, art, or time outdoors.
Find Purpose & Set Goals
Having something to work toward can give each day meaning. Start with small, realistic goals, such as furthering your education, exploring a new hobby, or helping others. Each goal you reach builds confidence and momentum for the next one.
If A Setback Happens
A return to use can happen, and it does not mean recovery has failed. If a setback happens, reach out for help right away, look at what led up to it, and adjust your plan. Many people go through setbacks on their way to lasting recovery. Recovery has ups and downs, so be patient with yourself and celebrate progress, no matter how small.
References
- Recovery and Recovery Support https://oklahoma.gov/odmhsas/recovery.html
- Plante, A., Peters, A., Johnson, M., Kelly, J., Parks, J., Ventrell, M., Ingoglia, C., & Rutherford, P. (2024). Issue Brief Series – Demystifying Relapse: A Recurrence in Symptoms. National Council for Mental Wellbeing. https://www.thenationalcouncil.org/resources/demystifying-relapse/
- Majer JM, Jason LA, Bobak TJ. An examination of abstinence social support among recovery home residents with psychiatric comorbidity. Drug Alcohol Depend. 2021 Nov 1;228:108971. doi: 10.1016/j.drugalcdep.2021.108971. Epub 2021 Sep 8. PMID: 34508961; PMCID: PMC8595772.
This content is intended for general information purposes only. It is not intended to be relied upon and is not a substitute for professional health, legal, tax, investment, or financial advice based on your individual conditions and circumstances.
