June 20th, 2017

How to Protect Your Progress.

Protect my progress? What does that look like or mean? Protecting your progress means taking active measures in your recovery. Each day you pick sobriety or relapse. Here are 10 simple steps to consider and be mindful of to avoid relapse.

1. Boredom. Many clients attend weekly therapy groups and family sessions however after they complete the program they fall back into their old habits. They start having the mindset that “I’m good now and I can do this on my own” which are false beliefs. The most common trigger for relapse is not having anything to do or going back to your old routine that consisted of using and being surrounded by old using peers and environments that are not conducive for recovery. Avoid boredom and develop a daily/weekly schedule and make your AA and NA meetings a priority then schedule around your important appointments i.e. psychiatrist, counseling, and sobriety meetings.
2. Create a schedule. It takes 21 days to make a habit and just a few days to fall out of it. Ever hear about 90 in 90? It means consistently setting the foundation for your sobriety by attending meetings each day for 3 months. Go to meetings. Go to meetings. Go to meetings. They are free and if you don’t like one try another one until you find the right fit to create an extra accountability piece with your sponsor. Whether you use your phone or a paper calendar make sure you have a schedule that is consistent from waking up, breakfast, exercise, work, after work activities, church, etc. If you ever attended a residential treatment program you remember the benefits of having a consistent schedule for your day and may have noticed your body responded well to it. Your body will get into a cycle and that is what it needs during the early stages of recovery. Make sure you are sleeping consistently at the same time each night. That is when your body restores itself. It takes 3 days to catch up on a poor night’s rest which translates into feeling fatigued, irritable, and may cause you to have increased urges.
3. Learn to relax. Develop a relaxation, meditation and prayer life. You will notice that when you feel overwhelmed and stress having techniques that are handy will benefit you. Sound machines that have rain or thunder may help in addition to deep breathing, yoga, and lavender oil.
4. Exercise. Make sure you make time for your physical health because it increases dopamine, serotonin, and overall increase concentration and memory. Daily runs and cardiovascular exercise increases in serotonin and norepinepherine levels, which can lead to, among other things, feelings of happiness and long lasting energy. According to a study published in 2003 in "Journal of Applied Physiology," researchers found that dopamine levels were raised during prolonged exercise but the levels returned to normal quickly. Running not your thing? Try Bikram yoga which helps with focus, gaining control, and breathing. Exercise should include a balance of cardio and weights for optimum results and for an added bonus exercising outdoors increases your vitamin D levels which are shown to decrease depressive symptoms.
5. Develop a sense of community. I always recommend my clients give back to the community by volunteering their time. It allows them an opportunity to find value and meaning in their efforts, build relationships with others in the community, meet new people, and develop a sense of gratitude. Thankful people experience less aches and pains and they report feeling healthier than others without a gracious mindset, according to a 2012 study published in Personality and Individual Differences. Those that practice daily gratitude are also more likely to take care of their health.  They exercise more often and are more likely to attend regular check-ups with their psychiatrist, therapists, and other doctors, which is likely to contribute to a fuller, longer life. For those looking for new friends for sobriety try meetup.com to engage in similar interests and hobbies in your area.
6. Eat for your health. Remember when you were using that meant your appetite was all over the place, whether you ate very littler or too much your body is needing nutrition to get back to its sober self. Choose foods that have complex carbohydrates such as brown rice or sweet potatoes compared to white rice/potatoes and increase protein which will reduce cravings and spikes in your blood sugar. Try reducing sugar during this time because sugar is addicting and can take the place of your drug of choice. Try to eat a balanced meal with tyrosine, tryptophan and amino acids which promote positive emotional states, mental clarity and alertness. Good examples include baked tofu, salmon and seafood, poultry, milk, bananas, sunflower seeds and turkey.
7. Know your triggers. Think people, places, and things. Drug paraphernalia, certain environments, and using buddies need to be cut off. Protecting your progress means doing what it takes to avoid unnecessary triggers. If you are uncertain about how to identify them your therapist can work with you on an individual basis to help you gain insight.
8. Boundaries. Are your boundaries healthy, porous or rigid? Examine them closely and keep tabs if others are violating your physical, emotional, and spiritual boundaries that may lead to relapse.
9. Know your PAWS. Post-accute withdrawal symptoms. They look different for everyone but knowing them early on in recovery will help keep your sanity and document progress. Let your treating doctor know about your symptoms and to discuss medication management if you have a co-occurring disorder i.e bipolar, schizoaffective, major depression, generalized anxiety, or trauma background, etc. PAWS symptoms include: inability to think clearly, memory problems, emotional overreactions or numbness, sleep disturbances, physical coordination problems, and stress sensitivity.
   
10. Higher Power. There is something unexplainable about surrendering all your issues, worries, anxieties to God. He is the ultimate healer and can provide you a way out of your addiction. Too many people in the early stages of recovery think they can manage it on their own, however those that learn to surrender find the peace that passes all understanding. When developing a routine and schedule remember to spend time with God. Those quiet moments, readings, and encouraging words will help guide you along the path of sobriety. Free daily devotions can be found at: http://www.whiteestate.org/devotional/ofc/08_15.asp

As Christ in His humanity sought strength from His Father, that He might be enabled to endure trial and temptation, so are we to do. We are to follow the example of the sinless Son of God. Daily we need help and grace and power from the Source of all power. We are to cast our helpless souls upon the One who is ready to help us in every time of need. Too often we forget the Lord. Self gives way to impulse, and we lose the victories that we should gain. Our Father Cares, June 20, pp 209-210.