Generally, it is said that it takes anywhere between 18 and 254 days to form a new habit, with the average being 66 days. However, research has found that some habits can be formed in as little as three weeks.
It can be difficult to break old, self-destructive habits and replace them with new, healthier ones, but this is an important part of the recovery process. To maintain a lasting recovery from a substance use disorder, you’ll want to focus on developing habits that help you effectively manage your condition and stay motivated to continue your journey of self-improvement.
1. Set SMART Goals
The recovery process involves many different steps, which can be frustrating when you feel as though you’re not progressing toward your goals at a suitable pace. Breaking down your long-term goal into smaller short-term objectives can make it feel more manageable. This will help reduce feelings of being overwhelmed by the task ahead of you.
You can use the SMART goal framework to determine suitable short-term and long-term recovery goals. SMART goals are specific, measurable, action-oriented, realistic, and timely.
2. Create Structure in Your Life
Establishing a routine that includes regular meals, exercise, sleep, leisure activities, and therapy sessions will help reduce feelings of restlessness and boredom which can trigger cravings. Additionally, creating structure can help you stay motivated and hold yourself accountable for your recovery goals.
Creating your own recovery rituals can also help you stay on track with your recovery efforts. Rituals provide comfort and celebrate your accomplishments. A well-known example of a recovery ritual is the chips that participants in Alcoholics Anonymous (AA) and similar 12-Step groups earn for reaching key sobriety milestones.
3. Build a Strong Sober Support Network
Having a team of people who understand your journey and can provide you with practical advice and emotional guidance is essential for success. This is one of the reasons why it is recommended that you participate in self-help groups and recovery community activities after graduating from residential treatment.
Friends and family can also provide an important source of support during your recovery. Even if they’ve never personally experienced the challenges that come with seeking treatment for a substance use disorder, their encouragement can help you remember why you made the decision to seek addiction treatment.
4. Use Healthy Coping Strategies to Manage Your Cravings
The first step to dealing with cravings is to recognize them when they arise and identify the triggers that are causing them. This could include people, places, or situations that you associate with your addiction. Once you know what is triggering the cravings, it can be easier to avoid those triggers and prevent them from happening in the first place.
It is important to have an established plan in place for responding to cravings, so that you don’t end up giving in to them without thinking. If you find yourself feeling overwhelmed by triggers or cravings, use calming techniques such as deep breathing, progressive muscle relaxation, urge surfing, or journaling to manage the urge to drink or use.
5. Exercise Regularly
Exercise helps people with substance use disorders reduce stress, improve mood, and manage triggers. Aim for at least 30 minutes of physical activity each day to decrease cravings, increase energy levels, and support long-term sobriety.
If you don’t consider yourself athletic, remember that exercise can take many different forms. Going for a walk, playing with your kids, tending to a garden, or dancing to your favorite music can be a great way to enjoy the benefits of physical activity without ever setting foot in a gym.
6. Make Your Mental Health a Priority
Many people with substance use disorder have unresolved mental health conditions which must be addressed if they are to achieve a lasting recovery. Like substance use disorders, mental health conditions such as anxiety and depression are considered chronic illnesses that require ongoing care.
Your treatment team can help connect you with the resources you need to manage your mental health. This may include cognitive behavioral therapy, medication, and/or lifestyle modifications.
7. Know When to Ask for Help
It is normal to face challenges in recovery, but you don’t need to struggle alone. At St. Joseph Institute for Addiction, we’re committed to providing men and women with substance use disorders the tools they need to build the foundation for lasting sobriety. We believe that no matter what challenges you’ve experienced in the past, a better way of living is always possible.
Our Pennsylvania residential addiction treatment center provides an opportunity for participants to build their skills and knowledge around managing stress, cravings, triggers, and other aspects of the recovery process. We also offer a full continuum of care to support a successful transition back to independent living. Contact us today to learn how we can help you develop habits that support a sustainable recovery.
Looking for addiction treatment near Altoona, PA? To learn more about SJI Pennsylvania addiction rehab, and our programs, please contact us at (814) 228-8881.
