A week ago I had the privilege to speak on the topic of addiction at a training for ministers. Because addiction and recovery have been a large part of my career as a counselor I was happy to share my knowledge and experience with those in attendance. I packed a lot into my 30 minute time slot! Being now a bit removed from working with those in recovery, this experience made me miss the work- but it also gave me an idea to write this post as a resource for someone navigating the rough waters of early recovery. If this is you, wonderful! If addiction and recovery haven’t been your story, please read anyway; I’ve always found the principles of recovery apply to everyone, regardless of historical substance abuse. Of course, please share with anyone who may find this helpful 🙂
Structure and routine are a key component of life in early recovery. And while not every single day will look exactly the same or have perfect balance, here are four staples to consider incorporating into your day:
- Time for movement. Movement means just that: movement. Please hear me! This does not mean joining a gym or working out for an hour every day. It just means you have to move! This could look like many things! Maybe it’s a 10 minute walk in the morning and a 10 minute walk at night. Maybe it means riding a bike, dancing in the living room, or doing a set of pushups and air squats. Maybe it means trying something new like pickleball or crossfit.
Why movement? Making physical activity a part of your everyday routine helps ward off cravings and allows your brain to release natural endorphins (which ward off depression and anxiety). It’s also a way of taking care of your body, something that hopefully becomes a new (or renewed) focus in your recovery. Whichever way you look at it, movement is key! Best of all, it’s never too late to begin 🙂
- Time for making and eating healthy food. Hear me out on this one! I don’t mean you need to now only eat organic, all natural ingredient food. I just mean making and eating food that isn’t chips and soda. There are many budget friendly, simple recipes available on the internet and social media- these are wonderful resources! Taking 30 minutes (sometimes less!) to plan and prepare food is a worthwhile and rewarding endeavor.
Why healthy eating? During recovery your brain is going through a healing process. Eating foods that are rich in nutrients can actually help the brain heal! We also know that our physical well being is not separate from our mental well being. Taking care of our physical bodies has a tremendous impact on our mental health. Plus, eating proper foods actually gives us more energy and motivation to do the things we want (and need) to do. One more bonus? You might just discover you like cooking! For many, it becomes a form of relaxation and/or something to enjoy sharing with others. The reasons for this one are truly endless. If you haven’t already, get reacquainted with your kitchen today!
- Time for connection with others. I know this one is hard. Early recovery can feel lonely. When you’re in the space between having cut off old using friends and not having new friends, it can feel really awkward. But this one is a must. Connecting with others at this stage will likely mean attending meetings. It may also mean considering engagement with a church or another community organization. It will also mean being intentional about spending time with sober friends and family members.
Why connection with others? As one of my favorite recovery quotes says, “Addiction is a disease of isolation: the anecdote is togetherness.” Like it or not, recovery happens in community. Genuine relationships not only are a predictor of life longevity, but are the anchor that sustains long term recovery. Remember, no matter where you fall on the introvert-extrovert spectrum, we were all created for relationships! As much as we may want to be an island, the truth is, we were designed for connection. So don’t wait: Connect, Connect, Connect!
- Time in solitude. This may seem antithetical to the previous point, but believe me, both are needed! Part of recovery is learning to be alone with your thoughts and learning to identify and process emotions. Like anything else, this takes some practice! In fact, it may be helpful to begin a time of solitude with some body relaxation and breathing. This can be as simple as taking a few moments to stretch and do some deep breathing. Time in solitude can then be used for journaling or for creative endeavors such as drawing or painting. These are all great ways to express and process what you’re experiencing internally. (Of course, prayer and Bible reading can also be done during this time- more on that in a follow-up post!)
Why solitude? Much of using is about avoiding thoughts and feelings. Recovery then, is focused on doing the opposite. By setting aside a bit of time each day to acknowledge your thoughts and feelings you become better equipped to identify personal signs of relapse. It’s also a way to begin to know your true self (an ongoing journey in the lifelong process of recovery!) Additionally, when we know our thoughts and feelings we can effectively communicate these with others- which in turn helps us cultivate much needed connection with others. Solitude will feel weird at first, so feel free to start small. But above all, start!
