9 Tips to Support Recovery

Learn evidence-based ways to promote your path to recovery.

Evidence-Based Tips

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Small changes can make a big difference."

1. Get Active

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Regular exercise not only benefits your health but also supports substance use recovery. A recent trial found people who work out at least three times a week are more likely to remain substance free. Fitting exercises into a busy schedule can be tough, but here are some easy tips to help you get moving: 

Go the distance 

  • Park further away or get off public transit early.
  • Walk to nearby stores instead of driving.
  • Take an extra lap while walking the dog or with the kids.

Use found time for exercise  

  • Walk with a friend instead of meeting for coffee.
  • Do quick exercises during TV breaks, like air squats.
  • Pace while chatting on the phone.

Explore & Practice:

  • Try walking or journaling prompts to reflect on your body and movement.
  • Watch Yoga & Addiction for insight on yoga's role in recovery.
  • Try the Standing, at Home Workout  — a great way to get moving without equipment or a gym membership.
  • Choose the stairs over the elevator. Also, try biking or walking routes instead of driving.

Join a Community: The Phoenix offers sober spaces for those in recovery to be active and connect.

2. Promote Self-learning

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Starting your recovery journey can be tough. But learning about substance use and its effects, called psychoeducation, helps. It can reduce cravings and support your long-term recovery. 

Explore: Storytelling is a powerful learning tool. The “Far from Finished” podcast shares personal experiences with addiction and recovery. Find stories that resonate with you. 

Watch: In his TEDx presentation, Tony Hoffman shares his recovery journey. It inspired him to help others with substance use disorders. 

Practice: Want to learn even more? Check out this website to see how substance use impacts the brain and body. Reflect with these journaling prompts: 

  • What is my biggest trigger and why?
  • Where do I need to be emotionally for long-term recovery?
  • What responsibility in my recovery have I not yet taken?
  • Where do I feel most at peace, and how can I create that daily?
  • What is the most motivational thing I've heard in recovery?
  • Where do I see myself in 5 years?
  • What would make me truly proud of myself?

3. Practice Gratitude

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In tough times, it can be hard to see the good. However, gratitude journaling helps with recovery from substance use. A 2020 study showed that thinking about positive experiences lifted mood and motivation. Planning for the future helped increase confidence and accountability. 

A gratitude journal doesn't need to be formal. Writing what makes you happy can help you connect with others. It can also boost your motivation and strengthen your emotions. Journaling a few times a week helps you see your progress. It serves as a tangible reminder, especially during tough times.

Getting Started: 

  • Reflect: Write down recent positive experiences and how they made you feel.
  • Plan Ahead: Schedule easy activities, like short walk or an early bedtime, to help you sleep better.
  • Use Prompts and try questions like:
    • What's something you're grateful for this week?
    • What's a small pleasure that brings you joy?
    • What's an accomplishment you're proud of?

Explore: Visit this website to learn how to set up a gratitude journal with creative prompts. 

Watch: The Science of Gratitude: It shows how gratitude helps with sleep, boosts happiness, and strengthens social connections. 

Practice: Ready to get started? Try one of these prompts:  

  • In the last week, what did you do that you are grateful for?  
  • In the last week, what did someone else do that you are grateful for? 
  • What’s something that you’re looking forward to? 
  • What’s a simple pleasure that you are grateful for? 
  • What’s something that you are grateful to have today that you didn’t have a year ago? 
  • What’s an accomplishment you’re proud of? 
  • Open your phone or photo album and find a photo that you like. Why are you grateful for this photo? What are you grateful for in the photo? 
  • What’s one aspect of your personality traits that you’re grateful for? 
  • What mistake or failure are you grateful for? 
  • What skill(s) do you have that you’re grateful for? 

4. Connect With Your Community

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Recovery thrives on connection. A strong support system is vital for staying sober. It helps shield you from bad influences. It can be hard to let go of old relationships. Still, there are many ways to create positive connections and find support.

Where to Start: 

  • Join a Recovery Group: Alcoholics Anonymous gives you structured support. Also, informal sober communities help you connect with others.
  • Explore: Visit this website to learn more about the role that building community plays in promoting recovery.  
  • Watch: Hear Rachel Wurzman talk about how social isolation contributes to relapse and overdose rates and reveal how meaningful human connection can offer a potentially powerful source of motivation for recovery. 
  • Explore Spirituality: Faith and spirituality can provide resilience and healing.
  • Join Sober Activities: The Phoenix offers sober spaces for your mind, body, and spirit.
  • Discover Sober Mom Squad: Provides virtual meetings, coaching, and a supportive community for women in recovery.

Recovery & Spirituality

Faith and spirituality play an important role in recovery for many people. They offer a sense of purpose, forgiveness, and healing. Explore:

Reflect & Grow with Journaling Prompts:

  • What qualities make a good friendship? Are your beliefs about friendship helping or limiting you?
  • Who do you spend time with? How do they impact your recovery?
  • How often do you meet with close friends? What activities strengthen your relationships?
  • What hobbies or interests do you have? Explore groups or volunteer opportunities in your community.
  • What are the best qualities of your closest friends? Reflect on how these qualities support your growth.

5. Take Time For Mindfulness

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Mindfulness means being fully present. It involves noticing your thoughts and feelings without judging them. Mindfulness meditation helps reduce cravings for substances. It also boosts self-awareness and aids long-term recovery.

Recent research has shown that a mindfulness practice can promote substance use recovery by reducing substance use cravings, and increasing people’s ability to become aware of and accept their addiction. 

How to Get Started: 

  • Find a quiet space and focus on your breathing.
  • Set a timer or practice freely.
  • Observe your thoughts without judgement.
  • Reflect before returning to your day.

Explore & Learn: 

More Meditation Resources: 

Affirmations for Recovery: 

Affirmations promote positive thinking and self-empowerment. Repeat them daily to boost confidence and motivation.

Journaling Prompts

  • What made you smile today?
  • What challenge did you overcome?
  • What urge did you resist?
  • What made you feel loved or productive?
  • What is something new you learned today?
  • What are three beautiful things you saw today?

Mindfulness is a simple yet powerful tool for recovery. Take a moment, breathe, and reconnect with yourself.

6. Spend Time Volunteering

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Volunteering not only strengthens your community but also supports recovery from substance use. A recent study showed that being altruistic helps us connect with others, gives us purpose, and boosts motivation, all essential for staying sober long-term.

Many recovery programs encourage volunteering because it builds support networks and creates real, lasting change.

Explore: Check out this article to learn more about how volunteering can benefit addiction recovery.

 

Watch: Hear Andy Pegg, a volunteer for REACH Drug & Alcohol Service in Dorset, UK tell his story of overcoming addiction through volunteering. 

Practice: Visit Volunteer Iowa website to find opportunities near you. 

Journaling Prompts for Reflection: 

  • How did volunteering impact your recovery?
  • What organization did you volunteer with, and why?
  • What emotions came up while volunteering?
  • Did you learn something new about yourself?
  • What challenges or surprises did you experience?

Helping others helps you, too. Start your journey of giving back today!

7. Develop a Budget

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Entering recovery can raise financial worries. This is especially true if your current situation is different from before. Recent research shows that managing money is crucial in recovery from substance use. It helps boost mindfulness and prepares individuals for unexpected costs. For some, money can act as a trigger for relapse, but creating a recovery budget can act as a helpful visual tool to stay on track.

Start Small to Build Your Recovery Budget

Addiction specialists suggest beginning with simple steps:

  1. List your debts, assets, and monthly bills.
  2. Open a bank account to organize your finances.
  3. Use this info to make financial choices that help your recovery.

Resources to Support Your Journey: 

  • Explore: Read this article to learn how money management can aid in recovery. 
  • Watch: Tom Jacobs from the Vitanova Foundation has several short videos in this playlist that help to introduce concepts like financial literacy, budgeting, more in recovery.
  • Practice: Start your recovery budget with this Guide to Personal Finance in Recovery. Use journal prompts to help you reflect.  

Journaling Prompts to Understand Your Relationship with Money:

  • Emotional Reflection: “I feel richest when…”, “When I think about money, I feel…”
  • Actionable Steps: “In 10 years, I want to afford…”, “I’ll calculate my daily income and save a reasonable amount.”
  • Valuing What Matters: “I care most about…”, “Without money, I’d spend my days…”
  • Renewing Your Relationship: “I want to feel _______ about money.”, “The emotions I feel when thinking about money are…”

8. Connect With Nature

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Spending time in nature has proven benefits for substance use recovery. A 2021 study found that being around green spaces can lower stress, reduce pain, and decrease impulsive actions, all of which are linked to addiction. Many recovery programs use nature therapy as a key tool for healing.

Getting started is simple. Nature supports your recovery, whether you sit under a tree or take a walk in the park.

Explore: Read this article to learn how nature therapy helps with addiction recovery and reduces cravings. 

Watch: Dax Justin, shares how nature helped him overcome addiction and regain control.  

Practice: Step outside. Try a new nature walk or explore nearby trails through the Iowa All T rails website. Use these journaling prompts to reflect on your experiences in nature. 

Journaling Prompts: 

  • What is your favorite season and why?
  • If you were part of nature, what element would you be and why?
  • What senses do you appreciate most when outdoors?
  • What new part of nature would you like to experience and why?
  • What is your favorite outdoor place to explore?
  • What is your favorite time of day to be outside?
  • Write about your favorite living thing in nature (flower, animal, etc.).

Being in nature can boost your recovery, help you feel grounded, lower stress, and enhance your well-being.

9. Strive for Good Sleep

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Getting 7 to 8 hours of quality sleep for recovery each night is crucial for substance use recovery. Recent studies show that proper sleep reduces cravings and sleep issues while lowering impulsivity, supporting long-term recovery. Establishing a sleep schedule for recovery helps your body and mind prepare for the day ahead.

Explore: Learn how better sleep habits support recovery in this article published by Smart Recovery. 

Watch: Try this relaxing bedtime story video to help you unwind and fall asleep.

Practice: Follow these tips to improve your sleep quality improvement.

Sleep Tips for Recovery: 

  • Set the Mood – Make your sleep space comfortable. Check your pillow and keep noise low.
  • Use White Noise – Consider a fan or soothing sounds for sleep if you're in a noisy space.
  • Stay on Schedule – Go to bed at the same time each night to reset your sleep cycle. Use a phone alarm if needed.
  • Keep a Sleep Journal – Track your sleep patterns and reflect with these journaling for sleep prompts.

Journaling Prompts: 

  • "This might keep me up tonight unless I write it down..."
  • "Before I fall asleep, I want to send love to..."
  • "Write about the most peaceful place you’ve ever visited..."
  • "What would it be like to eliminate distractions for 30 days?"

Prioritizing good sleep helps your recovery and sets you up for success each day.