When it comes to addiction treatment and recovery, it can be very difficult to break old habits and replace them with healthy new ones. However, developing healthy habits for sobriety is essential for long-term success and overall well-being.
Even if you successfully break many of your self-destructive habits, you’ll need to find healthier ways of replacing them to build the healthy life you want. In many ways, this can be just as challenging.
In this article, you’ll learn how to set healthy habits for sobriety, plus the best healthy habits for recovering from substance abuse.
1. Set Realistic Recovery Goals
When you begin addiction recovery, one thing you will most likely need to do is set recovery goals. Goals help you create something that you are moving toward so that you stay on track. Setting these goals is crucial to help you overcome addiction and stay motivated throughout your journey.
But, when you create recovery goals, you need to make sure these are realistic and attainable. The last thing you want to do is create goals that you will not be able to accomplish, which will only end up discouraging you.
The best way to tackle these objectives is to create two types of recovery goals: large goals and small goals. For example, your large goal is probably to maintain your sobriety long-term and rebuild your life. To achieve this goal, you would create a series of smaller goals, such as starting a supervised detox program or going 30 days free of substance use.
In addition to setting goals, developing coping skills is essential for achieving and maintaining recovery. Speaking with a therapist can help you decide what your goals should be and the different steps you need to take to achieve them.
2. Form Healthy Habits
Habits are behaviors formed through frequent repetition, and they can be modified and controlled. The habit loop, which consists of cue, routine, and reward, is a key concept in understanding habit formation.
For example, if recovering patients can identify the habit loop that led to addictive behavior, they can substitute new behaviors and develop healthier habits. This process can aid in recovery and prevent relapse in recovering addicts as they continue their healing journey.
Developing habits for a newer, healthy lifestyle can also aid in sustainable recovery. For example, regular exercise, mindfulness practices, and progressive muscle relaxation are examples of healthy habits that can help individuals manage stress and reduce cravings.
3. Create Structure
Anyone who has gone through an addiction knows that structure is something that ends up falling apart in their life. After all, an addiction takes over your life and your priorities, not allowing you to focus on the things that truly matter.
As you begin developing healthy habits for sobriety, you need to recreate structure within every aspect of your life. This means establishing a realistic daily routine that is healthy and focuses on self-care as you are recovering and establishing a new sense of normalcy (not to mention avoiding bad habits).
Here is a breakdown of what structure may look like in your life:
- Regular meal times
- Daily exercise
- A bedtime routine and regular sleep schedule
- Time for leisurely activities
- Time for your recovery program or group sessions
Structure may look very different for you depending on where you are in your recovery journey. If you are in an inpatient treatment program, you’ll be following the habit-forming behaviors and schedule provided by the treatment center. Whether or not you are attending school or have a job will also impact what structure looks like for you.
4. Focus on Your Physical and Mental Health
Addiction takes a serious toll on your body, especially depending on the type of substance you are addicted to. Because of this, a big part of recovery involves focusing more on your physical health and well-being.
You should catch up on your physical examinations and any other types of doctor visits you may have neglected. As we mentioned above, you also need to start eating regular meals, incorporating physical activity, and focusing on what your body needs to heal.
Additionally, embracing healthier alternatives, such as nutritious meals and engaging in hobbies or sports, can significantly improve your physical health and overall well-being during recovery.
5. Develop Coping Mechanisms for Stress Management
Healthy coping mechanisms, such as exercise, meditation, and mindfulness, can help individuals regulate their emotions and reduce stress. But unhealthy coping mechanisms, such as substance use, can exacerbate stress and increase the risk of relapse.
By developing healthy coping mechanisms, individuals can improve their mental health and well-being.
If you’re struggling to develop these coping mechanisms on your own, you may benefit from family therapy sessions or support groups focusing on mental wellbeing and emotional regulation.
6. Set Recovery Strategies for Early Recovery
Early recovery is a critical phase of the recovery journey, and as such, it presents unique challenges. Individuals in early recovery may experience cravings, anxiety, and stress, which can increase the risk of relapse.
Strategies for managing these challenges include developing a healthy routine, practicing mindfulness, and seeking professional help. A strong support network, including family members and support groups, can also provide encouragement and accountability.
7. Combat Triggers
When you are developing healthy habits for sobriety, remember not to replace old, unhealthy habits with a new type of unhealthy habit. If you find yourself battling cravings, the last thing you want to do is turn to a different type of substance that might trigger cravings. Instead, do what you can to redirect that energy into something more positive.
Here are some examples of healthy coping mechanisms you can use to decrease cravings:
- Deep breathing exercises
- Urge surfing
- Journaling
- Walking
Another aspect of combating triggers is to simply avoid high-risk situations. If you know there are certain places or people who will trigger you, simply avoid the risk altogether. Additionally, being aware of and managing negative emotions is crucial in preventing triggers and maintaining emotional and mental well-being.
8. Find a Support System
Addiction has a way of making you feel as though you are completely alone, which often drives you into self-isolation. To prevent this from continuing, you need to develop the habit of seeking out support from loved ones.
Try to build a support system of friends and family members who are there to support you through every step of your recovery. You can also build a support system with addiction and mental health professionals and peers who are also going through recovery. Having an accountability partner with similar goals can provide essential support, encouragement, and companionship during your journey.
Supportive people not only provide you with encouragement and motivation, but they can also help to hold you accountable. Individual therapy is also crucial in building a support system, as it addresses unique needs and co-occurring mental health issues, facilitating healthy lifestyle changes and long-term recovery.
9. Fill Your Free Time
Even though you need to focus on living a more peaceful and mindful life in recovery, this doesn’t mean that you should have too much free time. Boredom is a significant contributor to relapsing, so you want to make sure you still have plenty of activities to keep yourself busy.
How you fill your free time also needs to support your sobriety and reduce your exposure to potential triggers. Spending time on activities that promote well-being and structure is crucial.
Here are some examples of how you can do this either on your own or with a loved one:
- Taking walks
- Going for hikes
- Joining cooking classes
- Volunteering in the community
- Reading at the library
- Continuing your education
- Joining different support groups
Creative outlets, such as art, music, and writing, can also be a critical component of the recovery process. These can help to improve mood, reduce stress, and increase self-esteem and inner peace, as well as help you develop a sense of purpose and fulfillment, which is essential for maintaining sobriety.
Whatever you choose to do, remember that forming new habits is essential in filling your free time productively. Creating a structured routine with healthy habits can help manage cravings and prevent multiple relapses, offering long-term support during your recovery journey.
Why Developing Healthy Habits For Sobriety is Important
Developing healthy habits for sobriety may seem like an obvious step to take, but it is much more important than people realize. This is because a significant aspect of long-term recovery is building a normal life and making positive changes across various life domains.
It isn’t realistic to simply expect people to cut substances out of their lives, especially when that has become their main coping mechanism for stress. People may need to do a complete life reset if they are going to be able to achieve successful sobriety.
All of these healthy habits will help you manage things like cravings, relapse triggers, and negative self-talk. Over time, they will help you build up your confidence and belief in yourself, as well as create a healthier emotional baseline and a routine that you can do on autopilot. Additionally, integrating personal reflection methods, such as journaling and gratitude practices, can enhance self-awareness and resilience, ultimately contributing to a sustainable and lasting recovery from addiction.
Find Addiction Recovery Resources at The Lakes Treatment Center
Developing healthy habits for sobriety is easier said than done, but that doesn’t mean it is impossible. By taking the right steps and having the right support system, including outpatient treatment, you can replace all of your unhealthy habits, which will greatly reduce your risk of relapsing. You also need to remember that you do not have to do this alone, as there are many resources and support systems that you can use if you need help.
At The Lakes Treatment Center, we believe in taking a holistic approach to addiction recovery. By integrating alternative therapies alongside traditional methods, we provide comprehensive tools for achieving healing and maintaining a sober life.
To join an addiction recovery program or get access to additional sobriety resources, contact us today at The Lakes Treatment Center.
