Addiction recovery is not an easy process. There are days when everything will go according to plan and others that try your resolve as nothing seems to go your way. The battle for sobriety, especially in the beginning, can wear you down if you aren’t careful. The best way to counter debilitating fatigue and discouragement is to practice self-care.
Every person has spiritual, physical, and emotional needs. When those needs are met, you have the strength to make healthy choices and progress toward your goals. When needs aren’t met, every challenge becomes harder to tackle and more overwhelming.
Ideas for Self-Care
Here are some ideas for how to build self-care routines that will strengthen you in your recovery journey:
Food
The benefits of proper nutrition cannot be overstated. Your body will function and feel better when it gets the nutrients it needs. Focus on foods as close to their natural state as possible rather than processed goods. Many foods today have little nutritional value, and you can eat and eat and never feel satisfied.
- Fresh protein, raw fruits, leafy greens, steamed veggies, and quality dairy products are the foundation of a healthy lifestyle.
- Try new recipes for variety and pleasure.
- Practice mindful eating. Notice the flavors and textures, and listen to your body cues to make meals more satisfying.
Sleep
There is nothing more debilitating than exhaustion. Lack of sleep makes thinking difficult, slows reaction times, causes poor judgment, and can trigger cravings for foods and substances that offer energy or comfort.
Getting proper rest, on the other hand, helps with problem-solving, makes you more resilient, and helps stabilize your mood throughout the day.
- Aim for seven to eight hours of sleep a night.
- Keep your bedroom temperature between 65 and 75 degrees for deeper sleep.
- Avoid technology as you go to bed. The blue light from phone and computer screens can cause wakefulness, and it is easy to start scrolling and get sucked into social media.
- Try to go to bed and get up at the same time each day so your body adjusts to the rhythm of your routines.
Support
A strong support system is a major contributor to long-term success, though the support system looks different from person to person. For some, the family connection is the strongest. For others, it’s friends.
- Surround yourself with people who support your health goals and avoid people who undermine your efforts.
- Go to meetings where you can form connections with people who have been where you are. They can help you find workarounds for common problems and offer comfort and strength.
- Join an alum group from your addiction recovery center. Reinforcing the lessons learned in rehab will help you internalize them and move forward.
- Go to sober activities to meet friends who understand where you’re coming from and share common interests.
Spirituality
Connecting to something greater than yourself helps keep things in perspective and can offer great comfort and peace. For some, that’s religion. For others, it’s nature or a connection to your higher self. This is referred to as your Higher Power in the drug and alcohol rehab 12-step program.
- Develop a habit of prayer or meditation, which will help you calm a racing mind, return your body to a relaxed state, and put things into perspective. People often find clarity and strength through regular prayer and meditation.
- Create a daily habit of gratitude. Gratitude can help you overcome most disappointments and frustrations. People who practice gratitude are more satisfied with their daily lives and handle stress better. Find things you’re grateful for and write them down every day. Over time, it will get easier and easier to spot your blessings.
- Surround yourself with uplifting media. The world bombards us with negative messages, but you can counter that influence by deliberately selecting music, movies, books, etc., that make you laugh and encourage and inspire you.
- Connect with nature. Some people find peace in the sound of wind through the trees or ocean waves crashing against the shore. Others find it in the glory of a sunset or the beauty of snowfall. Still, others find working in the soil to cultivate a garden or interacting with animals soothing. There’s something for everyone in nature.
Joy
What is life if you aren’t spending time doing things that give you joy? Too often, people are so focused on the never-ending to-do list or the demands of others that they forget to take time for themselves. Taking time for joy isn’t selfish. Joy replenishes physical and emotional energy. You will be more effective in every area of your life if you regularly engage in activities that lift your spirits.
- Find a hobby that lights you up. Dancing, sports, art, music, puzzles, reading, genealogy, restoring cars, or any other activity you enjoy can offer a few hours of escape so you can center yourself.
- Exercise is a great way to blow off steam, and your body releases endorphins that reduce stress. If you like going to the gym, great. If not, find another activity you enjoy. You can try swimming, hiking, yoga, martial arts, pickleball, home workout videos, playing with a pet, or taking a stroll in your neighborhood. Whatever you choose, focus on the benefits and joy of the activity rather than turning it into a chore.
- Notice the little things all around you that make you happy, be it a kind word, a stranger’s smile, wildflowers on the side of the road, interesting cloud formations, a delicious meal, a rainbow, or the smell of baking bread. The more you look for these little moments, the more you’ll experience joy.
Final Advice
If all you focus on is the things you can’t do, like not drinking alcohol, the more you’ll be drawn to alcohol. The more you focus on the positive and uplifting things you can do for yourself, the healthier you’ll get. As Tony Robbins says, “Where focus goes, energy flows.” Determine your needs and find healthy ways to fulfill them for long-term success.
And if you haven’t sought help for your addiction yet, make today the day you get started. Contact our Christian-based treatment centers in Utah and Idaho for help.