5 Ways to Create Sober Routines in Recovery

5 Ways to Create Sober Routines in Recovery

Ways to avoid or reduce stress in your life include getting more and better sleep, and developing an exercise routine

While in rehab, you or your loved one learned coping strategies for dealing with the intense cravings that come with recovering from an addiction to oxycodone. Now that treatment is finished, employing those strategies on a daily, and sometimes hourly basis, is crucial to recovery success. Along with coping strategies and continuing to identify and avoid relapse triggers, establishing sober routines can help to prevent relapse. Sober routines are daily habits that support your sobriety, like changing the places you go or learning a new skill or hobby. No matter what life throws at you, sober routines help decrease your risk of relapse.

Adding the following five sober routines to your recovery plan are a good place to begin:

  1. Reduce Stress

Reducing stress is one of the most important ways a person in recovery can stay drug and alcohol free. Stress causes a multitude of health issues that can lead to drug cravings. It may seem easier during times of stress to reach for your substance of choice rather than resist the temptation to use, so avoiding stress is the only way to prevent relapse. Ways to avoid or reduce stress in your life include getting more and better sleep, developing an exercise routine and avoiding people and situations that lead to anxiety. This may require making career or other changes. These changes may seem difficult and even impossible, but if they mean a reduction in stress, they are well worth the effort.

  1. Change Relationships

Addiction can have a big impact on relationships. Some relationships are formed as a by-product of addiction, and others are changed by the side effects of the disease. Any relationships formed as a result of addiction—with drug dealers and other addicts—must be replaced with new, healthy friendships. You or your loved one’s friends may be at very different places when it comes to drugs and alcohol. Staying in a relationship with someone who is still using will quickly derail your recovery.

The same is also true for family members that do not fully support your efforts to remain clean and sober. Getting family therapy can help you determine which family members are supportive and which seem determined to see you fail. Family therapy can also help when it comes to those loved ones who were enablers of your addiction. Most family members mean well, but coping with your addiction by making excuses and not keeping you accountable can only sabotage your recovery. Working to improve those relationships as well as helping family members see where they need to change is important.

Surrounding yourself with supportive people who understand your journey is a sober habit essential to successful recovery.

  1. Deal with Negative or Unhealthy Emotions in Positive Ways

The way you deal with your emotions can set the stage for successful recovery or relapse. Emotional highs and lows often trigger drug cravings, as you feel the need for help getting yourself under control. Employing the healthy coping strategies you learned in rehab to deal with these emotional highs and lows is the first step. Adding new habits and behaviors to replace drug seeking is the best way to prevent relapse. When you feel your emotions begin to ebb and flow, talking to your sobriety partner or attending a support group meeting can help you regain control. Take a walk, practice deep breathing exercises to lower your heart rate and blood pressure or meditate. These activities will help you regain your emotional composure and avoid turning to your former substance of choice.

  1. Plan Ahead to Avoid Compromise

While living in the moment and being spontaneous may sound good, it can be devastating for those dealing with addiction. Planning ahead to avoid situations that may cause you to compromise your sobriety can help prevent relapse. Taking a sobriety partner with you to company parties, planning alternative family gatherings instead of attending those where alcohol will be served, and not being alone during the holidays are all sober-living routines that can help you stay free from drugs and alcohol.

  1. Take Good Care of Yourself

Proper self-care may seem like a no-brainer when it comes to sober living, but many people in recovery continue to put their physical needs last. Working hard to heal broken relationships and rebuild your self-esteem can take its toll on your overall health. Adding in proper self-care on a daily basis is a sober-living routine that can bring positive results quickly. Most likely during your time in treatment, you had a medical assessment. If it’s been a while since you’ve seen a doctor, now might be a good time to talk with your physician about things you can do to improve your general health. Quality nutrition, plenty of sleep and daily activity can do much to improve your physical well being and lift your mood. Those who feel badly on a regular basis are more likely to turn to drugs and alcohol, and that’s simply not a choice you can afford to make. Develop the sober routine of taking care of yourself to decrease your risk of relapse.

Finding Help for Drug Addiction

If you or a loved one struggles with addiction to oxycodone or another substance, we are here for you. Call our toll-free helpline 24 hours a day to speak to an admissions coordinator about available treatment options.