The new year is fast approaching and that means ditching old habits– especially addictions. Addiction takes many forms (drugs, alcohol, sugar, food, relationships, gambling, sex, etc.) so addiction recovery isn’t a one-size-fits-all type of thing either. We don’t claim to be professionals here or anything. But if you’ve never been through a treatment program, the things listed below are usually all recommended by professionals to break the cycle of addiction.
Addiction Recovery Step 1: Admit Changes Need to be Made. Make a List
Yes, the first important step is to admit you have an addiction that is negatively impacting your life. But then what? Some people live for years acknowledging they have a problem but never making concrete steps to change anything. Try to make a list identifying changes that you can make right NOW. How will you avoid the substance you’re abusing? Will you need to end certain relationships? Even with family members? What will you do when you get bored?
Some things– like food– cannot be avoided. So how will you address this? Even alcohol cannot be avoided to a certain extent– it’s on TV, at holiday parties, and you see it nearly every time you walk into a store. How will you address this?
In the beginning, your goal should be to abstain from or avoid the substance causing your addiction as much as possible so you can work on recovery and your post-addiction behavior.
Addiction Recovery Step 2: Find the Best Place to Reach Out For Help
Chances are there’s a few different types of recovery groups in your area. Alcoholics Anonymous and Narcotics Anonymous are the most common– but what if these don’t fit your addiction or you’ve already tried them? Smart Recovery is an alternative to the traditional 12-step program and they have meetings around the globe. Refuge Recovery is a Buddhist approach to addiction recovery and is also available in many areas.
A lot of these groups host online meetings and webinars– but honestly, nothing beats human interaction. However, for someone who is new to recovery and feeling intimidated, online groups might be a great place to start if the idea of in-person meetings makes your anxiety surge.
One-on-one counseling is also a great idea to help work on your reactive behaviors in response to emotions like anger, joy, sadness, and shame– which caused your addiction in the first place. Keep in mind this should probably not be an alternative to group meetings where you can interact with other people who have been in your shoes.
For addictions where withdrawal can be life threatening– like alcohol or benzodiazepines– medical detox should come before this step.
Addiction Recovery Step 3: Physical Activity
Whatever your addiction, you’re likely to feel quite a bit of depression and anxiety as you transition into recovery. Don’t ignore it or deny it– just prepare for it. Physical activity is a great way to tackle the coming depression head-on before it pulls you back into your addiction.
Does the thought of stepping foot inside a gym turn your stomach? Do something else! Take a boxing or swimming class. Buy a bike. Pick something you won’t absolutely hate and dread in a week. Picking an appropriate exercise regimen will help you to establish a healthy routine. Scheduling time for physical activity will also help keep your schedule full. Sure, don’t overload yourself, but boredom is a huge trigger for most people and can quickly lead to a relapse.
Addiction Recovery Step 4: Get Involved With a Positive Cause
You’ve caused yourself (and others) so much suffering. It will feel good to counter some of the damage by doing something good for others. This is especially useful if your addiction has caused you to develop an overwhelming sense of shame and worthlessness. Not only will this help build confidence, but you’ll be able to develop healthy relationships with people outside of the recovery community. This gives you a more well-rounded recovery and sense of purpose beyond work and home-life.
Like physical activity, you should think outside the box here beyond nursing homes and homeless shelters. (Although they probably need your help too!) But find something that hits home for you or something you’re passionate about. Has your addiction lead to incarceration? Maybe look for an organization that helps prisoners or holds letter-writing workshops. Like animals? Try calling a shelter.
Whatever you can think of, a group is probably looking for your help right NOW.
Recover. Don’t Replace!
It’s easy (and common) to replace your addictive substance with meetings, exercise, overeating, or switching to another substance. Recover! Don’t replace! Keep an eye out for compulsive behaviors that might lead to addictions in other areas. Don’t let your reactive behaviors carry over into your new healthy activities. Take a good look at how you deal with anger, happiness, shame, embarrassment, excitement, and other emotions. How do you physically react to these emotions?
Addiction will sneak up when you least expect it– maybe months or years down the line– and your brain WILL try to convince you that just one won’t hurt. You can’t change this, but you can prepare for it. Furthermore, recovery is an active process and you must stay engaged. So if you don’t like your current recovery program– don’t give up! Just change it a bit.
How to Break the Cycle of Addiction
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