Reestablish Healthy Habits After Treatment
The Substance Abuse and Mental Health Services Administration (SAMHSA) defines recovery as "a process of change through which individuals improve their health and wellness, live self-directed lives, and strive to reach their full potential."
When it comes to substance use disorder (SUD), recovery often begins after completing a 30-to-90 day residential program. Residential treatment serves to detox individuals from substances, provides intensive therapy, equips clients with life skills to use in recovery, and begins the process of healing the mind and body.
Unfortunately, life outside the program walls rarely resembles the order and structure of those 30 to 90 days. As a result, the transition from residential SUD treatment to "the real world" can be challenging for individuals new to recovery, and the risk of relapse is high.
Reestablishing and creating healthy living habits after treatment is essential for long-lasting recovery. This is a time to get back to or begin basic self-care routines like good nutrition, exercise, and quality sleep.
Eat Well
When you are in active addiction, your diet is often irregular and poor. You may go for long periods without eating or rely on fast food or sugary snacks for sustenance.
Bad eating habits can lead to serious health problems, including malnutrition, weight gain, and diabetes. As you transition from treatment to recovery, it is essential to focus on eating nutritious foods that will help your body heal. Fruits, vegetables, whole grains, and lean protein are critical for good health.
While you may have focused on nutrition during your inpatient rehab treatment, there was probably an on-site chef doing all the cooking. Now it's up to you to cook your meals and do the grocery shopping.
According to a study published in Nutrition Reviews in June 2021, nutritional deficiencies are common among individuals with SUDs. These deficiencies can lead to impaired cognitive function, increased anxiety and depression, and increased vulnerability to relapse.
By making smart choices at mealtime, you can help your body recover from the damage caused by addiction and build a foundation for a lifetime of sobriety.
Move Your Body
Exercise can help ease withdrawal symptoms and cravings, making it an essential part of transitioning from treatment to recovery. In addition, studies show that regular physical activity can act as a healthy stand-in for addictive substances because they both activate the reward system in the brain.
Activating the reward pathways trigger the release of feel-good chemicals like serotonin and dopamine. These are important and often depleted chemicals in the brains of people recovering from substance abuse. These chemicals help ease withdrawal symptoms and cravings, giving you the strength you need to maintain your sobriety and live a healthy, happy life.
Physical activities that may be helpful for addiction recovery include:
Walking
Hiking
Jogging
Tai Chi
Yoga
Dance
Swimming
Aim for 30 to 60 minutes of moderate to intense aerobic activity most days of the week. Add 30 to 45 minutes of resistance training two to four times per week and regular stretching for a full-body routine.
Get Quality Sleep
Good sleep is crucial for transitioning from treatment to recovery. It lowers stress levels, helps the brain consolidate memories, and supports physical health by reducing inflammation and promoting cell repair.
Unfortunately, many people struggle to get enough quality sleep whether or not they are in recovery. Poor sleep can be caused by various factors, including stress, anxiety, depression, pain, and medications.
It is important to talk to a doctor about sleep problems, as they can often indicate an underlying condition. Untreated, poor sleep can lead to serious health problems like heart disease, stroke, diabetes, and obesity.
A good night's sleep is vital for our overall health and well-being, but it is significant for people in recovery from substance abuse. If you need to improve your sleep, try the following recommendations:
Avoid daytime naps
Make your bedroom an environment that fosters relaxation (dark, cool, quiet)
Turn off the TV (or any other screens) at least 30 minutes before bedtime
Consider a Recovery Associate
Transitioning from treatment to the outside world can be a difficult and scary time. Without the structure of a program, it can be easy to relapse.
That's where a recovery associate, also called a recovery companion, comes in. A recovery associate is a professional in the field of addiction and mental health who can help guide you through this transition period. Recovery associates can provide accountability and support as you navigate sobriety. They can also help connect you with resources and support groups.
If you're transitioning into recovery, consider working with a recovery associate. They can help you start on steady ground and commit to long-term recovery.
As anyone who has gone through treatment for substance use disorder (SUD) will tell you, the transition to early recovery can be difficult. There are many challenges to overcome, and it can be easy to relapse if you're not careful. That's why it's so important to establish some basic self-care habits during early recovery. Eating a healthy diet, getting enough sleep, and exercising regularly can help you build a foundation of physical and mental wellness. Accountability is also crucial; having someone to check in with on a regular basis can help you stay on track. Finally, don't forget the importance of companionship during recovery. Surrounding yourself with people who understand what you're going through can make all the difference at this stage. For more information on how to create a recovery support plan that works, contact Next Level Recovery Associates at consult@nextlevelra.com.