Completing a drug rehabilitation program is an important step toward reclaiming your life after addiction. It’s exciting, but transitioning from the structured environment of rehab to the outside world where you have near total freedom can also be a bit nerve-wracking. Here are six things you should do to support your recovery after rehab, plus expert tips on overcoming any challenges you might face along the way.
Have the right mindset
Keep in mind that recovery is a lifelong journey that can have its fair share of twists and turns. You’ll need to give yourself grace when you make mistakes, backtrack, and stay flexible as you encounter aspects of your old life that no longer fit the healthier and happier you. This will also help you stay motivated in recovery and give you higher odds of success.
Develop a relapse prevention plan
Set yourself up for success by preemptively creating strategies that will help you maintain your sobriety in the face of triggers, stressors, and cravings. These can include ways to distract yourself, like learning healthy coping mechanisms such as mindfulness techniques, exercising, or engaging in hobbies, which can provide alternative ways to deal with stress or cravings. It might entail thinking of ways to involve people or places associated with past drug use or other accountability measures.
Have a social support network
Surrounding yourself with people who understand your journey and are committed to your sobriety can significantly impact your chances of long-term success. Every relapse prevention plan should also include a list of emergency contacts you can reach out to in times of need. This person could be your therapist, Alcoholics Anonymous sponsor, or a trusted friend. Make sure that they know this responsibility so that they can assist you when the time comes.
However, your support network doesn’t have to be restricted to those who know you are in recovery or have been in recovery themselves. Your support system can include friends, family members, support groups, and anyone who contributes positively to your recovery.
It’s also helpful to surround yourself with positive influences and seek inspiration from others who have successfully overcome addiction. Reading success stories, attending recovery-related events, or listening to motivational podcasts can help fuel your motivation.
Develop healthy habits
Regular exercise, eating nutritional foods, and being well-rested will go a long way towards improving overall wellness. Physical activity helps reduce stress and releases endorphins, which can improve your mood and overall sense of well-being. You don’t need strenuous exercises to get these benefits either. Even just a short walk can be enough to get a mood boost.
And nutrition and sleep go hand-in-hand. It’s common for people with a drug use disorder also to have some level of malnutrition, which prevents the body from being able to function as normal or to repair itself. Sleep also plays a vital role in restoring the body and is when the bulk of things like muscle repair and tissue growth occur. It also plays an important role in regulating emotion — not to mention that a lack of sleep can impair cognition mood, and elevate stress levels.
Prioritize self-care
Recovery can leave a person in a sensitive state — both physically and mentally. It’s important to minimize activities that cause stress while also actively seeking people, places, and things that make you feel safe, secure, and relaxed. This is particularly important as drugs are often used as a coping mechanism for dealing with stressful situations, and leaving yourself vulnerable to stressful things can put you at a higher risk of relapsing.
Celebrate milestones
Through the ups and downs, take time to recognize all you’ve accomplished and how far you’ve come in your journey. Celebrate your achievements, whether completing a certain number of sober days or reaching a specific goal. Acknowledge your progress, reward yourself, and continue to set goals to keep yourself on track.
Don’t be afraid to ask for help
Even after you’ve finished your treatment program, you could still benefit greatly from working with a counselor or therapist. Many drug rehabs have support programs for alumni that can offer resources and opportunities to connect with others who have gone through the program.
If you feel that you’re losing your way, you can always find support at Alcoholics Anonymous and Narcotics Anonymous meetings. These are people who have been in your shoes — or are still currently in them. Don’t go through life after rehab alone. Find a meeting near you today.
