Recovery from drugs and alcohol is an everyday practice that can be challenging at times. Even people who are successful at remaining clean and sober for a long time sometimes feel doubt and fear, which can be a dangerous place for people in recovery. Emotions are sometimes overwhelming, and that can lead to a downward spiral that ends in relapse.
As someone in recovery, you’re dealing with emotions that you used to try to numb or escape from. That’s why self-care plays a huge part in avoiding the end of that downward spiral. Self-nurturing can help you deal with life on life’s terms and keep you from making the wrong choices when you feel strong emotions or become overwhelmed.
Here are several tips for addiction self-care so you can support yourself through your recovery journey.
Tips for Self-Care in Addiction Recovery
The following is a list of things you can do to take care of yourself (physically, psychologically, and spiritually) in recovery.
Get enough sleep
Everything feels worse and more intense than it is when you’re tired. Try to get a good night’s sleep every night, and talk to your doctor about insomnia if you have trouble falling or staying asleep.
You should also take naps when you can; they often act as a reset when you need one. The perfect number for getting ‘adequate rest’ depends on you. However, you should aim for seven to nine hours as often as possible as part of a healthy lifestyle.
Eat when you’re hungry
Don’t allow yourself to get overly hungry. That will lead to irritability and discontentment. Do your best to eat regularly throughout the day – but be mindful about eating a nutritious, healthy diet that makes you feel satisfied and energized.
If you’re not sure how to design a balanced diet, you might consider contacting a professional nutritionist or getting a private chef. These professionals can help you design a proper diet for your unique needs, which is an essential component in long-term sobriety and also key to beating withdrawals.
Get some exercise
Physical activity is not only good for your body, but it also helps ward off depression and improve your emotional health, too. Even if you were not an exerciser before you got sober, you will find that pursuing fitness, even by a small degree, improves your mood.
Keep your doctor appointments
Don’t miss appointments with your doctor, psychiatrist, or your therapist. This includes appointments for both physical and mental health.
Doctors’ appointments are especially helpful for catching dangerous withdrawal symptoms in advance. Also, if you have co-occurring mental health conditions, your doctor may prescribe professional addiction treatment to help improve your outcomes and mental well-being.
Take your medication
If you are prescribed medication for psychological, psychiatric, or medical issues, be sure to take it and do not run out between refills.
You should work hard to develop healthy habits like taking your medications at the same time every day. Unlikely as it may seem, this is a form of physical self-care — you’re actively pushing your body toward recovery and seeking the solutions necessary to treat health problems and overcome addiction.
Take a bath
Sometimes, a long soak in a bubble bath can help calm overwhelming feelings. However, you might also enjoy other spa-like self-care practices such as manicures, massages, and more.
The goal should be to enjoy the hum-drum, routine, day-to-day tasks of life, including personal hygiene. Learning how to reengage with (and enjoy!) daily life will have a positive impact as you overcome addiction.
Get outside
Develop the healthy habit of spending time outdoors. This could be going to the park or taking a walk around the block — or really anywhere that stimulates your senses with a beautiful view, the smell of pine trees, or the touch of a gentle breeze.
Are you struggling with an active addiction? Or concerned about relapsing into drug and alcohol use? consider trying physical activity whenever you feel the urge to use.
Studies show cravings become significantly reduced after bouts of healthy exercise and intentional movement.
Talk about your feelings
When you’re feeling overwhelmed, reach out to someone who understands, like a loved one, supportive friend, sponsor, or therapist. Sometimes, just talking about what you’re feeling in your recovery journey takes power away from it.
You can also ask your friends and loved ones about other ways to practice self-care during recovery. They understand self-care is important as well, and may offer some suggestions to incorporate into your life.
Shut down negative self-talk
Pay attention to your thoughts and consciously shut down negative self-talk. It isn’t always easy, but if you imagine that you are hearing someone say those things about someone you love instead of yourself, it might make it easier to quiet them down.
Practice acceptance
Identify things that are upsetting to you that you have no control over, and try to let go of the negative feelings associated with them. Studies show there may also be benefits to your mental and physical health, especially if you are currently struggling with mental health issues.
Laugh
A lot. Get together with someone who makes you laugh. They say that laughter is the best medicine for a reason.
Plus, addiction can take a significant toll on your body, especially when it comes to stress and self-esteem. Lots of laughter can play a positive role in the recovery process by helping you manage stress, practice acceptance, and boost your emotional well-being through the highs and lows of recovery.
Do something creative
If you already have a creative interest in something, work on it. This might be something as simple as art therapy.
If you don’t, try something new. Being creative and focusing on an activity gets you out of your own head and can help you reduce stress and anxiety.
Journal
Just write. Whether it’s narrating your day, writing about your feelings, writing poetry, or writing about your dreams and goals, expressing things on paper can be very calming.
Read a book or watch your favorite movie
While you don’t want to make avoidance a habit, a little bit of healthy distraction now and then can help you reset your internal stress-o-meter. It can also help you modulate negative emotions and support your personal growth as you move further away from substance addictions.
Spend time with friends and family
This works if you have supportive friends and family. Family therapy may be especially helpful here.
If the opposite is true, ignore this one. The bottom line is to develop healthier relationships that encourage healthy coping mechanisms and guilt-free self-care practices.
Tell yourself the truth
When negative thoughts and feelings begin, tell yourself the truth about them. Not everything that we think is necessarily true, so be objective and honest with yourself.
Don’t overschedule yourself
It’s alright to say no or to not accept every invitation. If you lead a busy life, be sure to build some downtime into your schedule. Relaxation is an important part of self-care in a sober lifestyle. Plus, learning to establish healthy boundaries can help you build up the courage to say ‘no’ to temptations in the future.
Pray
For some spiritual self-care, set aside some time each day to pray. Even a short time talking with God can do wonders for your peace of mind.
If you don’t pray, consider practicing meditation or mindfulness instead, which allows you to reflect with self-awareness and think about your progress in the present moment. Practicing mindfulness can help to prevent relapse and promote spiritual well-being (both of which are required for successful recovery).
Go to meetings or support groups
Enjoy the fellowship at 12-step meetings, group therapy, and other recovery-related support groups. It’s always good to be around people who you know understand you, especially when your mental health needs the help of supportive relationships.
Attend worship or religious services
If you belong to a church or would like to, try going to services. Focusing on your spiritual self-care needs can provide comfort, lessen anxiety, and help you to be mindful as well.
Get Self Care in Recovery with the Team at My Time Recovery
Self-care is vital to recovery. At first, it may seem like you’re selfish with your time, but if you don’t take care of yourself first, you won’t have anything left over to offer anyone else.
Remember: there is a huge difference between being the self-centered person you were when you were using or drinking and taking care of yourself first so you can offer your very best to your loved ones. Take time each day to do the things for yourself that you would do for someone you love who is in recovery. Not only will it help you stay sober, but it will also help you be present for your relationships and stay firmly planted in your recovery.
If you want to learn more about breaking free from addiction and beginning a new life in recovery, contact My Time Recovery today.
