Having trouble staying sober? Use these tips to make your addiction
recovery just a little bit easier.
Whether you are considering drug rehab or alcohol rehab, or have already
graduated into addiction recovery, there are several things that you can do to
make staying sober easier.
1. Addiction is a disease: Remembering
that addiction is a
disease is critical to your success at staying sober. When
you understand that addiction is a disease, instead of a lack of will power, it
is easier to understand the real risk that is present from engaging in
addictive behaviours. You can understand that no matter how ‘in control' you
feel, having just one drink, or just one hit, is not actually a possibility for you – addiction
is an actual disease and needs to be treated as one.
2. Staying sober takes support: Staying
sober long term means relying on support from others. Such support can take
many forms, such as one-on-one counseling or peer support, group meetings,
phone calls and even online forums (which have become increasingly popular over
the past few years). But where do you find this support? Ask your doctor or
addictions counsellor for help to find support in your area. Asking someone who
is familiar with your recovery goals will ensure that you find support that is
aligned with your goals for sobriety and recovery. And don't be afraid to
communicate what you need from your friends, family and other supportive people
that you have in your life.
3. Know that others have recovered: Facing
sobriety can be an isolating experience, which is why it is so important to
understand that others have recovered
from similar circumstances. Many recovery programs use some form of group therapy, in
which one benefits from hearing of others' struggles and triumphs over
addiction. Many addicts in recovery go online to engage with other addicts from
all over the globe. Knowing you're not alone makes staying sober easier.
4. Master your mind: Staying sober is highly
influenced by the thoughts and feelings that you have. For this reason, it is
essential that you master your mind. Keep track of your moods, feelings and
thoughts. When you notice that something feels off, it's your signal that you
need to change something. Cognitive-behavioural therapy has a list of “thinking
errors” that are likely to result in unpleasant emotions.
One example is all-or-nothing thinking, a perspective that either has you winning
completely, or failing miserably. Thinking errors like this can derail your
plans for staying sober.
5. Practice mindfulness: One of
the most direct ways to break negative thinking patterns that come about is
present mindfulness. There are a range of techniques which fall under
the umbrella of mindfulness. This practice helps support your need for staying
sober in the following key ways: when you are mindful, you can, first of all,
remember your intention to stay sober. This is big! Many times you can get so
caught up in life that you easily slide into old behaviors. The same is true
for old thought patterns: one thought can easily lead to another, but with
mindfulness, you can consciously choose thoughts which benefit your sobriety.
6. Get into your body: Go to the
gym, head to the pool, or simply put on your shoes and go for a brisk walk.
Physical activity is great for clearing out your mind and staying sober. What's
more, you can combine this with tip number 2 and do some exercise with a
friend… maybe even a group of friends if you are into a group sport.
7. Unlock creativity: Whether
you have always had a creative urge, or you think of yourself as “not a
creative type,” stepping into creative space is a great way to recharge,
recuperate, and connect with what really matters. Have a pen and paper? You can
doodle right now! Or you can get some paint, grab a musical instrument, or even
check out apps on your mobile device.
8. Make a date with yourself: Get out
your calendar, circle a day, and decide you are going to treat yourself. Go
somewhere you've always wanted to visit or do something enjoyable you've been
putting off. Get creative! You'll find yourself counting down the days with
anticipation.
9. Make some lists: What are you grateful for? How
has being sober improved your life? What are your goals for the next 5 years?
Write down the things which are important to you. Setting your intentions is a
powerful way to stay clean.
10. Help someone in need: If you
find that you are overly preoccupied with your own problems of staying sober, a
great way to put them in perspective is to help others who are in need. You can
help other people in recovery, or find other places in your community, such as
soup kitchens, homeless shelters or youth programs where you can support
others. There are countless ways to help out, and when you help others, you
make yourself feel good too.
11. Good food: When you eat good, nutritious food you feel good.
This positive mood will help you make healthy choices. Take the time to find
food that truly nourishes you, or find an interesting cookbook and make a
home made meal and enjoy the time spent cooking.
12. Healthy distraction: Sometimes,
you can over think your problems. Find some ways to healthily get out of your
thinking patterns. Movies, music, books, and other entertainment help to get
your mind away from addictive behaviours and life stress.
13. Improve your space: Look
around you now. What can you do to make the space better? You could clean,
organize, or make an improvement of some kind. Improving your space here and
now is a powerful way to feel good about yourself… and have a better environment
to live in!
14. Go to meetings: There are many support groups in
a variety of formats. Go to several and find the one that you feel connected
to. It's a great way to get support, offer support, and keep yourself away from
unhealthy situations.
Addiction is a disease and you may need professional services to support
your recovery. At Shafa home we offer tailored treatments relying on the latest
research-based methods. Contact us today to find out more about how we can help you in
your goals for sobriety.
(These articles are the sole property of “The Cabin Chiang Mai”, they are its original
authors.)
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