The World Health Organization (WHO) defines sobriety as “the condition of not having any measurable levels or effects from alcohol or drugs.” Although becoming newly sober can have its challenges, there are ways to make the first leg of your recovery journey awesome. To gain the most from your first 100 days of sobriety, consider the following tips:
- Stick to a routine: Developing and adhering to a regular routine can help provide you with structure and security.
- Practice healthy daily habits:
- Get enough sleep: Go to bed at a decent time to give your body and mind sufficient rest. Cultivating healthy sleep habits can help you stay mentally, physically, and emotionally fit. Further, ample sleep can help your body expel toxins, as evidence indicates that “when one sleeps, the brain reorganizes and recharges itself, and removes toxic waste byproducts which have accumulated throughout the day.”
- Eat nutritiously: A nutrient-rich, nourishing diet can stimulate your liver, kidney, and colon, which are the primary organs for removing toxins from your body and increase their efficiency and effectiveness during the first stages of recovery. Several studies indicate that whole foods (e.g., cruciferous vegetables, berries, garlic, etc.) and spices like turmeric can help your body detoxify through different pathways. Eating healthy snacks and well-balanced meals can help give your body the essential minerals and nutrients required to function at its best.
- Remain properly hydrated: Experts recommend drinking 64 oz of water, daily.
- Laugh at the funny things: Empirical evidence shows that laughter can boost one’s immune system, ease pain, enhance relaxation, reduce depression, and alleviate stress.
- Make friends: Creating a healthy circle of friends can be uplifting and inspirational during one’s journey through recovery. Many individuals in recovery will have experience with relationships that were damaged during one’s time of active substance abuse, and it is essential for an individual to learn to foster and nurture healthy friendships in sobriety. Additionally, in moments of boredom, friends can help provide sober, healthy entertainment and company.
- Keep busy: Fill up your time with activities that do not revolve around drugs and make time for recreational activities and hobbies:
- Exercise or engage in movement regularly: The Academy of Neurological Therapy asserts that “exercise has been shown to help improve and prevent many conditions, including: weight management, stress levels, emotional regulation/ mood, memory, attention, strength, endurance, balance, flexibility, and blood pressure regulation.” Integrating regular exercise into your daily or weekly routine can help you stay fit, release endorphins (which can enhance your overall mood) and increase your endurance levels.
- Explore relaxation methods: Consider trying meditation, yoga, reading, listening to music, etc. to help quiet your mind. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, and more.
- Explore your creative side: Engaging in creativity can be an excellent emotional outlet and mood booster; consider painting, sculpting, journaling, etc.
- Embrace mental exercise: Try learning a new skill, doing a puzzle, tackling a difficult recipe, etc.
Finding healthy pastimes is essential to maintaining sobriety.
- Avoid triggers: While there are certain triggers that may be unavoidable, it is important to try and avoid those that are. Maintaining sobriety can be challenging, and there is no reason to add unnecessary temptations to your plate.
- Know where help is: The very nature of addiction is that of a relapsing disorder, so it is important to have a sense of where to get help, should you need it. Knowing where a local clinic, rehab center and/ or the location of the nearest hospital can be advantageous.
For Information and Support
If you are concerned for yourself or a loved one regarding substance abuse and/ or addiction, we recommend reaching out for help as soon as possible. If left untreated, substance abuse can result in long lasting and potentially life-threatening consequences. Keep in mind: you are not alone! There is an entire network of professionals that are available to help and support you and your loved one throughout the recovery process. The earlier you seek support, the sooner your loved one can return to a happy, healthy, and fulfilling life.
Please do not hesitate to reach out with any questions regarding our specific program at Haven House Addiction Treatment and/ or general substance abuse and/ or addiction treatment related information. Our highly trained staff is readily available to discuss how we might best be able to help you and your loved one. We can be reached by phone at 424-258-6792. You are also welcomed to contact anytime us via email at firstname.lastname@example.org