About 46 million Americans live with substance use disorder (drug addiction). This disease is fully treatable. However, once you complete an addiction treatment program, you must work hard to maintain long-term recovery. Here are ten important tips for staying healthy and drug-free.
1. Attend Therapy
Therapy is among the most effective treatments offered at inpatient and outpatient rehab programs. Even after rehab, many people find it helpful to keep attending therapy on a regular basis. One of the most popular therapies for people in recovery is cognitive behavioral therapy (CBT). During CBT, your therapist will help you change unhealthy beliefs and behaviors that threaten your recovery journey. Therapy can also help you cope with co-occurring mental health disorders, such as depression, bipolar disorder, and PTSD.
2. Visit Support Groups
During the recovery process, you might have moments where you feel completely misunderstood. In a peer support group, you can connect with people who understand the challenges you face. Along with making you feel less alone, these individuals can share relapse prevention skills that help you achieve long-term sobriety. The most popular addiction support groups are 12-step programs such as Alcoholics Anonymous (AA) and Narcotics Anonymous (NA). Other effective options include SMART Recovery, LifeRing Secular Recovery, and Women for Sobriety.
3. Get Enough Sleep
It takes a significant amount of energy to manage drug cravings. That’s why you need to prioritize your sleep schedule. According to the Centers for Disease Control and Prevention (CDC), adults need at least seven hours of sleep per night. If you have trouble falling or staying asleep, try:
- keeping your bedroom dark, quiet, and cool
- removing electronic devices (including phones, computers, and TV) from your bedroom
- avoiding caffeine and large meals before bedtime
- going to bed and getting up at the same time every day, including on weekends
4. Stay Active
When you exercise, your body releases endorphins, which are chemicals that make you feel happy and relaxed. This natural high can help take your mind off drug use. Staying active also improves both your physical and mental health. In general, the healthier you are, the easier your recovery journey. If you don’t feel like hitting the gym for an intense workout, don’t worry. Even a 30-minute walk around the neighborhood can boost your sense of well-being and help you stay sober.
5. Eat Healthy Foods
Like sleep and exercise, a healthy diet gives you the strength you need to achieve long-term recovery. Make sure your diet includes plenty of vegetables, fruits, and whole grains. You should also eat a variety of protein-rich foods, such as:
- eggs
- legumes (beans and peas)
- nuts
- seeds
- soy products
- poultry
- lean meats
- seafood
Ask your doctor for more personalized tips on meeting your nutritional needs.
6. Pick Up Some Hobbies
When living with addiction, your entire life may have revolved around drug abuse. Once you get sober, you might find yourself feeling bored, especially in early recovery. Unfortunately, boredom is a common cause of relapse. You can reduce boredom by revisiting old hobbies or trying out some new ones. Consider a creative hobby, such as painting, writing, or playing an instrument. These activities not only keep you occupied but also help you express the various emotions that come with recovery.
7. Build A Strong Support System
To succeed in recovery, you need a strong support system. A good system includes family members, friends, medical professionals, and people you meet in peer support programs. When battling addiction, you may have lost or damaged your relationships with family. In that case, consider family therapy. This type of therapy can help you resolve conflicts and rebuild strong, healthy connections with your loved ones.
8. Consider Medication-Assisted Treatment (MAT)
If you’re recovering from opioid or alcohol addiction, you may benefit from medication-assisted treatment (MAT). During MAT, doctors prescribe medications to ease cravings and withdrawal symptoms associated with opioid and alcohol abuse. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), MAT helps people stay engaged in their recovery plans. It also helps them gain and maintain employment.
9. Try Transitional Housing
After leaving a residential treatment facility, some people have trouble readjusting to normal life. In these cases, doctors often recommend transitional housing. A transitional house (also called a “sober living home”) is a safe, supportive environment designed for people in recovery. It can help you regain your independence and strengthen your recovery skills before you try living on your own again.
10. Establish Clear Goals
Every recovery journey features a few bumps. To overcome those bumps, you need clear goals. These goals can motivate you to keep going when you feel at risk of relapse. Identify short-term goals (such as trying a new hobby) as well as long-term ones (such as earning a college degree). If you need help exploring your goals, talk to your therapist or support group. To learn more about addiction recovery, please reach out to Northeast Addictions Treatment Center. Our board-certified healthcare providers offer behavioral therapy, aftercare planning, and other evidence-based services to help you or your loved one thrive.
Keep Reading:
- How To Balance Work & Addiction Recovery
- Making Sober Friends in Addiction Recovery
- The Importance of Counseling in Recovery
- Rebuilding Your Life And Finding Purpose After Addiction
Sources:
Centers for Disease Control and Prevention — How Much Sleep Do I Need?
Centers for Disease Control and Prevention — Physical Activity
Department of Health and Human Services — SAMHSA Announces National Survey on Drug Use and Health (NSDUH) Results Detailing Mental Illness and Substance Use Levels in 2021
National Library of Medicine: MedlinePlus — Drug Use and Addiction
Substance Abuse and Mental Health Services Administration — Medications for Substance Use Disorders
