As a person living in recovery from Substance Use Disorder (SUD) for the past six years, I’ve developed some basic methods and tools that I use to maintain my recovery and reclaim my life. I work as a Peer Recovery Support Specialist at my community health department, and my job is one of the driving forces that helps me maintain my recovery. There is something so special about sharing your experiences to help someone else find the light in their darkness. In addition to my job, I practice self-awareness to keep myself on my toes, and I check in with myself about my emotions and the state of my mental health to ensure my sobriety.
Substance use disorder (SUD) is a challenging journey that impacts not just the body but also the mind and spirit. What I’ve learned is that living in recovery is not merely about abstaining from substances; it’s about rebuilding a balanced and healthy life. At the heart of this process is mental health and wellness. By prioritizing mental well-being, individuals in recovery can strengthen their resilience, address underlying emotional pain, and build a foundation for sustained sobriety.
Substance use often masks deeper issues such as trauma, anxiety, depression, or unresolved emotional pain. For me, I didn’t want to feel any of it. Without addressing these underlying challenges, the risk of relapse increases. Mental health and wellness practices provide tools to:
Mental health is the cornerstone of a successful recovery lifestyle. It’s not just about avoiding substances—it’s about creating a life where you no longer feel the need to escape. By focusing on mental health, individuals can build a strong foundation for long-term sobriety and emotional well-being.
Mindfulness, or the ability to be self-aware, is an empowering practice. It can help you identify your emotions and stress levels and use the necessary tools to work through them. Deep breathing techniques are my go-to when I feel an anxiety attack coming on. I’m able to say to myself, “It’s okay. Calm down. This is just your anxiety, and it will pass.” I also practice making gratitude lists daily. It’s too easy to focus on the negatives and the have-nots. Making a gratitude list every day is a pleasant reminder of all the things I do have and value—things I didn’t have in addiction and thought I would never obtain.
Mindfulness is a powerful tool for recovery. By fostering awareness and presence, mindfulness helps individuals:
Incorporating mindfulness into your daily routine can transform your recovery journey. Whether it’s through meditation, gratitude lists, or simply taking a few moments to breathe deeply, mindfulness can help you stay grounded and focused on your goals.
I recently started my journey with EMDR therapy. It is something I had been putting off for fear of the discovery process. Eye Movement Desensitization and Reprocessing (EMDR) therapy is particularly effective for individuals recovering from SUD who have experienced trauma. EMDR helps:
Trauma is often at the root of substance use disorder, and addressing it is essential for lasting recovery. EMDR therapy offers a structured, evidence-based approach to healing from trauma, making it a valuable tool for anyone on the path to sobriety.
I thrive in group therapy. I go to group therapy once a week and appreciate the feedback from other members. I also enjoy the bonding that comes from sharing our stories. It’s so easy to learn from others when you’ve had similar experiences. Therapy provides a safe space for individuals to explore their thoughts and emotions, understand their behaviors, and develop healthier patterns. Both individual and group therapy play essential roles:
Therapy is a cornerstone of recovery, offering both professional guidance and peer support. Whether you prefer one-on-one sessions or the camaraderie of a group, therapy can provide the tools and encouragement you need to stay on track.
Regular mental health check-ins—whether with a therapist, a trusted support group, or through self-reflection—are vital in maintaining progress. I practice mental health check-ins with myself regularly. Being able to identify how you are feeling in the current moment is so powerful. It can help you to accept where you are right now and where you want to be both emotionally and in life. These check-ins:
Mental health check-ins are a simple yet powerful way to stay connected to your recovery goals. By regularly assessing your emotional state, you can catch potential issues early and take proactive steps to address them.
Journaling can be difficult, but it is a great outlet. I don’t journal every day, but I try to journal when moments of joy, pride, sorrow, or uncertainty happen in my life. Journaling is a transformative tool in recovery. By writing regularly, individuals can:
Journaling doesn’t have to be a daily chore—it can be a flexible, personal practice that fits into your life. Whether you write a few sentences or several pages, journaling can help you process your emotions and track your progress in recovery.
I struggle with this one. I was raised in a household where you ate your feelings. It has been one of the hardest habits to break in my life. My relationship with food is pretty unhealthy most of the time. However, when I do practice healthy eating habits, I notice how much better I feel and how much more energy I have. So, I continue to work diligently at improving my overall health with diet and exercise.
Physical health plays a crucial role in supporting mental health and recovery. Two key components are:
Taking care of your body is an essential part of recovery. By fueling yourself with nutritious food and staying active, you can support your mental and emotional well-being while building physical resilience.
Okay, guys, this one is SO important! Self-care. As a full-time Peer Recovery Support Specialist and single mom, it’s so difficult to find time for my self-care routine. Honestly, it requires a level of discipline to ensure that you actually make time for yourself throughout the busy week. Early in my recovery, my self-care was small. I treated myself to a manicure and pedicure once a month. As time went on and I rediscovered other things that I enjoy doing, my self-care got easier, and I realized it didn’t have to cost me any money. A walk with my headphones in and music playing, a kayaking trip on a quiet lake, or a bubble bath with some candles and a book—these are all simple ways I practice my self-care routine.
Self-care is essential for maintaining balance and well-being during recovery. By dedicating time to self-care, individuals can nurture their mental, emotional, and physical health. Some effective self-care techniques include:
Self-care isn’t selfish—it’s necessary. By prioritizing your well-being, you can show up as your best self for both yourself and others.
Balance in your life is the ever-elusive goal for everyone. Early in my recovery process, when I was court-ordered to complete an Intensive Outpatient Program (IOP), they drilled the balance wheel into our heads. I hated that wheel! Because who can achieve balance in their lives? It seemed like an unattainable goal, even for someone not facing the barriers of addiction recovery. Here’s what I’ve learned: it may not be attainable. The purpose is to remain aware of it and check in on where you are. It’s simply a tool to see where you are focusing most of your energy and where you need to focus some more energy.
Achieving and maintaining balance is a cornerstone of successful recovery. Balance involves:
The Balance Wheel of Life is a visual tool designed to help individuals evaluate and improve different areas of their life, ensuring they are balanced and well-rounded. This tool is particularly effective in recovery as it encourages individuals to focus on various aspects of their lives rather than solely their recovery journey. The wheel typically includes categories such as:
Steps to Use the Balance Wheel:
I like outlines. I feel like when you have an outline to stick to, it makes the steps to reach your goals clear and attainable. Building a holistic recovery plan can help you stay on track and take back your life. You are not “winging” it—you are following an outline that you have created and personalized to your life and situation. I’m not saying that if you follow the plan, there will not be missteps, but at least you know how to regroup and start again if you are following your outline.
Mental health and wellness are most effective when integrated into a holistic recovery plan. This plan may include:
Recovery from substance use disorder is a journey of transformation, requiring commitment to mental health and wellness. By embracing practices like mindfulness, EMDR therapy, regular and group therapy, mental health check-ins, healthy eating, regular exercise, self-care techniques, and a focus on balance, individuals can heal deeply and build a life of stability and joy. Remember, recovery is not just about overcoming the past—it’s about creating a hopeful and fulfilling future.
If you’re ready to take the next step in your recovery journey, explore our resources on mindfulness, trauma healing, and holistic wellness. Share your thoughts in the comments below—we’d love to hear about your recovery lifestyle!
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