Studies show that about 50% of people relapse within the first three months of an intensive inpatient program despite having spent thousands of dollars in recovery (these programs cost anywhere from USD$5000 to USD$30,000).
But here’s the good news: three out of four people who’ve battled addiction end up winning the war. Pretty awesome, right? So, how do you join that winning team? It’s all about making smart lifestyle choices.
Here’s your guide to sustaining recovery through healthy lifestyle choices.
Learn the Relapse Warning Signs
When you’re in recovery, relapse is always a risk. You’ve got to know how to face the temptation head-on.
First things first, learn to spot those warning signs. Maybe you’re feeling extra irritable, or old cravings are creeping back. These aren’t reasons to panic. They’re your body’s way of waving a yellow flag.
Get a game plan in place for such scenarios. Maybe you’ll call a friend, hit up a meeting, or go for a run. And remember, if you ask for help, it doesn’t mean you’re weak. Your support system is there for a reason.
Speaking of your squad, why not level up together? For example, if prescription drugs were part of your story, check out this blog post or similar resources on preventing misuse or any other struggles you’re dealing with. These are a great read not just for you, but for your whole crew. It’ll help them understand what you’re up against and how they can have your back.
Prioritize Physical Health
Maybe it’s cranking up your favorite tunes and having a dance party in your living room. Or perhaps it’s feeling the sun on your face during a brisk morning walk. The key? Do what feels good to you.
You’ve also got to watch what you eat. Focus on fueling your body with real, whole foods. Think colorful veggies, lean proteins, whole grains, and plenty of drinking water.
Also, prioritize sleep. Aim for seven to nine hours each night. Having trouble? Try creating a bedtime routine. Maybe it’s a warm bath, some light stretching, or reading a few pages of a book. Your body and mind need this time to recharge and heal.
Cultivate Mental Well-being
Recovery isn’t just about physical health.
Your mental well-being is just as crucial. Ever tried mindfulness? It’s not as complicated as you might think it is. Take five minutes each day to sit quietly and focus on your breath. Notice your thoughts without judging them.
You also don’t have to go through this alone. Lean on your friends and family. They want to support you, even if they don’t always know how. And if you need extra help, consider joining a group or talking to a therapist. There’s strength in asking for help.
Those negative thoughts creeping in? They’re normal, but you don’t have to let them take over. Challenge them. Ask yourself, “Is this thought really true?”
Develop some go-to strategies for when you’re feeling low, too. Find what works for you and keep it in your recovery toolbox.
Set Goals and Create a Routine
Start with those big dreams of yours. They might feel overwhelming, but here’s a secret: break them down into bite-sized pieces. Want to run a marathon? Start with a five-minute jog around the block.
Also, focus on routines. Wake up at a consistent time, even on weekends. Plan your meals. Set aside time for work, relaxation, and fun.
Manage Stress Effectively
You can’t always avoid stress, but you can learn to deal with it better. First step? Figure out what pushes your buttons. Is it work deadlines? Crowded spaces? Difficult conversations? Once you know your triggers, you can prepare for them.
Now, work on relaxation techniques. Deep breathing isn’t just for yoga class. Try this: breathe in for four counts, hold for four, then out for four. Fancy giving yoga a shot? You don’t need to be a pretzel master. Start with simple stretches and move on as your body adapts.
You should also take time management a bit more seriously. Make a to-do list, but be realistic. Prioritize what’s truly important and let go of the rest.
Build a Strong Support Network
You know that saying, “No man is an island”? Well, it’s true, especially in recovery. Studies show that having a strong social support system reduces chances of relapse. That said, you don’t have to go it alone, and frankly, you shouldn’t.
Start with your inner circle. Who makes you feel good about yourself? Who cheers you on? Spend more time with these folks. Have a coffee date, go for a walk together, or just chat on the phone.
You can take it a step further and join a support group. You’ll hear stories that might sound a lot like yours and share experiences that can significantly boost your journey towards a clean and healthy living.
If you’re feeling stuck, there’s no shame in talking to a pro. Therapists and counselors have got the tools and know-how to help you make sense of this journey.
Develop Healthy Coping Mechanisms
Think about some of those old habits you fall back on when life gets a little harder. Do you reach for unhealthy snacks? Isolate yourself? It’s okay to admit it – awareness is the first step to change.
Once you know your temptations, you’ll find it easier to overcome them with healthier alternatives. A quick walk around the block or journaling can be a great way to get those swirling thoughts out of your head.
You’ve also got to prioritize self-care. Focus on things that make you feel good and recharged. Maybe it’s reading a book in your favorite chair, tending to your plants, or cooking a meal from scratch. Whatever it is, make time for it. Remember, developing new habits takes time. Be patient with yourself.
Celebrate Successes
Did you make it through a tough day without slipping? That’s huge. Treat yourself to something nice. Maybe it’s a favorite meal or a new book. You’ve earned it.
Then you’ve got to deal with that voice in your head. You know, the one that’s always pointing out what you could’ve done better? It’s time to give it a makeover. Instead of beating yourself up over mistakes, try saying, “I’m learning and growing every day.” Self-compassion is a game-changer.
Lastly, keep a list of your wins – big and small. On tough days, pull it out and remind yourself of how far you’ve come.
Closing Thoughts
Overcoming addiction, avoiding relapse, living a healthy life… it all lies in the lifestyle choices you prioritize. This journey isn’t always easy, but this guide has given you the tools to handle whatever comes your way. Keep celebrating those wins, big or small. You’ve got to be kind to yourself, too. And most importantly, reach out when you need help.
