One of the first things you will learn in addiction therapy is the importance of distancing yourself from destructive habits and replacing them with healthier ones instead.
Aside from removing yourself from people and places that are likely to lure you back into temptation, having a purpose and something to focus on can really help your recovery. If you’re looking for some great ideas, below we have highlighted five positive habits to replace addictive behaviors.
Exercise
Whether it’s a walk in the park, a trip to the gym or training for a half marathon, throwing yourself into exercise has a huge number of benefits including:
- It improves mood and decreases feelings of depression, anxiety and stress. Say you have an alcohol addiction for example, it’s these very feelings which could provoke you to have a drink. If you know exercise makes you feel great however, you’re less likely to experience negative feelings and even if you do, you can get your high from going for a run rather than drinking.
- It gives you energy which helps you to feel stronger when it comes to battling your addiction.
- Regular exercise can help you to relax and sleep better. Whether you’re battling alcohol or drug addiction, good quality sleep is crucial to recovery.
- Working out can clear your head and make problems feel more manageable.
- Exercise can break up the monotony of everyday life and distract you from depressing thoughts or feelings which again, can be a trigger to use.
- Exercising is a great way to reduce cravings and build resistance to triggers. This is because exercise releases serotonin and dopamine which are the same chemicals that are released into the brain when you take drugs.
- A set fitness routine provides positive structure which can replace the harmful habits that have consumed your life.
Build up a good support network
When recovering from a drug or alcohol addiction, you’re going to have to re-consider your social circle. It’s never a good idea to continue to see people you engaged in destructive behaviors with because no matter how strong you’re feeling, being surrounded by temptation all the time is a huge trigger for relapse.
Instead, surround yourself with people who are a positive influence on you. This may include friends and family who love you and therefore want to help you get better or even others who have already overcome an addiction. Building up a network of people who have been through a similar experience can help to keep you on track when you’re feeling tempted and they’re also someone to talk to when you’re having a bad day.
Attend therapy
One of the best things you can do for yourself at this time is to attend therapy.
An addiction of any kind is difficult to overcome. Even if you’re feeling on top of the world one day, the next you may be full of self-doubt which could be enough to make you relapse. A counsellor can help you during these tough times as well as teach you coping mechanisms for difficult days.
Furthermore, addictions are usually the result of trauma or mental health issues and the only way you will ever truly overcome your addiction is to address the underlying cause of it.
Set goals for yourself
Having something positive to focus on when you’re recovering from an alcohol or drug addiction can be very beneficial. Having something to work towards gives you a sense of purpose and then when you reach your goal, you feel great about yourself which is what helps to keep you strong.
Goals don’t even have to be huge like buying a house or getting a promotion, start small and work your way up. Some great ways to start include:
- Get a hobby
- Sign up for a course
- Focus on your job
- Help others who are going through recovery
- Meditate – this a great way to focus your mind and stay positive
- Self-help – as well as attending regular therapy sessions, you can also do some self-development in your own time. Self-help books are a great way to keep your motivation up, build confidence and re-train your brain to think more positively
Devise a relapse prevention plan
One of the best ways to avoid relapse is to prepare for it. Knowing your triggers means you can avoid them and becoming familiar with the feelings or behaviors you display when you’re about to relapse can help you and others to identify the signs before it happens. Finally, knowing exactly what to do should these feelings arise means you’re more likely to ask for help than turn to drugs or alcohol to cope.
For more information about addiction treatment methods, please feel free to contact Toronto Trauma and Addiction Counselling and we will be more than happy to help.
