Staying on track through your recovery

The recovery process is deeply personal and requires commitment and resilience to remain on track.  Recovery isn’t just about avoiding relapse, it’s about building a life that feels fulfilling and connected.  Each person will cope with their recovery differently but there are several strategies that can help.

Create a regular routine

Build a daily routine that includes:

·       Sleep

·       Exercise

·       Healthy eating

·       Time to relax

Getting enough quality sleep is vital for strengthening the immune system and enhancing physical and mental performance. 

Regular exercise offers significant physical benefits, such as maintaining a healthy weight, strengthening bones and muscles, and reducing the risk of chronic diseases. Mentally, exercise can improve mood, reduce symptoms of anxiety and boost energy levels.

A healthy diet lowers the risk of disease, improves energy levels, immune function and mood.  Good nutrition with a balanced variety of foods rich in vitamins, minerals and fibre provides a foundation for the body to recover.

Finding time to reflect and relax is important too.  There are many options online to help with relaxation and regulating emotions, from mindful music to meditation. It can also be useful to keep a gratitude list which you can refer to when you need it.

Recognise your triggers

Make a list of the external triggers (places, situations, people) and internal triggers (thoughts, emotions) to help you stay ahead of possible setbacks. 

Focus on positive influences

Try to surround yourself with supportive and positive people and take time to talk to a trusted friend or colleague.  Get involved in recovery support groups and widen your network within the recovery community.  Engaging in group activities can create a feeling of belonging and purpose.

Set meaningful goals

Establish objectives in your work or home life and focus on progress instead of perfection.  Break down your long term recovery into manageable and achievable steps and reward yourself for small wins.

Continue learning and growing

Dedicate time to personal growth and pursue pastimes that are important to you such as hobbies or education.  Find something you are passionate about whilst increasing your knowledge and skills.

HALT check

Maintain your routine to avoid being Hungry, Angry, Lonely or Tired.  Being in any of these states can be stressful.

Prepare for difficult times

Establish a recovery emergency plan with key contacts who can support you if you need them. Embrace calming activities such as breathing exercises, walking and listening to relaxing music or meditation.

If you’re struggling to stay on track through your recovery, you’re not alone.  At CADAS we support anyone who feels their addiction is problematic.  We don’t require people to give up alcohol altogether if that’s not what they want to do, but we do focus on the reduction of harm to themselves or others.  We also

the ‘affected others’ – those people affected by or worried about someone else’s addictive behaviours.  

If you need help, please check out our website www.cadas.co.uk or give us a call on our freephone helpline 0800 2 54 56 58 and we can have a chat about the support we can offer.