The first 30 days of recovery are critical because most relapses occur during this time. You’re still new and raw to being clean and sober. Most aren’t comfortable in practicing recovery skills or dealing with everyday life without your “drug” of choice, whether that’s a substance or behaviour.
Remember to start off slowly so that you don’t become overwhelmed by all that you want or believe you have to do. Remember that recovery isn’t a sprint to the finish line, it’s a beautiful lifelong journey. Make sure to visit Avalon in Centre and online for support.
1. Create a daily schedule
Making a daily schedule is much more than busywork. In recovery, it’s essential to have a clear list of what to do and when to do it to keep you on track. In fact, you’ll probably need to literally schedule most or even all of the hours of the day to accommodate what’s absolutely essential during early recovery. This includes the times you wake up, eat, exercise, work, attend meetings, go to doctor or therapy appointments, take medication, spend time with family and friends, and sleep. Allow yourself downtime for reading and hobbies. When you know what’s next on your schedule, you’ll be less likely to have idle time to let your thoughts wander back to using again.
2. Make finding community a priority
Whether you attend 12-step support groups or alternative recovery meetings, finding ongoing support from a community of like-minded women who are working to maintain their sobriety is crucial in the first 30 days and beyond. This community will give you a sense of belonging and lets you know that you are not alone on your journey of recovery. Visit our meeting schedule to find a meeting that’s right for you.
3. Find a sponsor, trusted mentor or therapist
If you participate in a 12-step program, finding a sponsor should be a high priority. This important person will help you navigate the program and will serve as your go-to person in times of crisis. For those who choose other forms of self-help support groups, the goal should be to find and maintain a relationship with a key person you trust and can depend on.
4. Continue seeing your doctor or therapist
Many people in early recovery find that it’s essential to maintain a regular connection with their physician (especially if you’re on medication) and/or your counsellor or therapist if you’re seeing one. Now is not the time to skip appointments. Similarly, if you’re tempted to stop taking prescribed medications to ease cravings, withdrawal, and/or a mental health issue, don’t; instead, pick up the phone and call your doctor to make an appointment before stopping any treatment regimen.
5. Create a safe environment for yourself
The healing process requires that you feel secure at home. This means that you need to clear out anything that’s related to using. Bottles of alcohol, pills, illicit drugs, pornography, junk food, or other addictive substances or objects that are around you or accessible to you – get rid of every one of them. If you don’t trust yourself to do this, ask your sponsor or a trusted loved one to clean out your stash so that your environment is free of any temptation.
6. Ask for help
If you have a spouse, partner, or loved one to support and encourage you, ask for their assistance in structuring your environment in early recovery. Together you can create a routine that not only works for your recovery but also considers and respects the needs of that person, as well as your family. This is also the time to ask for a little time and patience.
7. Pay attention to diet, sleep, and physical activity
Part of your new, structured environment in early recovery involves taking care of your nutritional needs and getting adequate rest and regular exercise. During early recovery, you are likely to be recovering from the effects of your addiction, or from complications related to your using. For example, you may be anemic, feel weak, or have a compromised immune system. Give yourself time and address the health needs of your body.
8. Learn your triggers and practice healthy coping skills
It goes without saying that you need to avoid triggers that can push you toward relapse. These can be especially hard to manage as you start your recovery when you haven’t yet developed a set of tools to help you fend off the cravings to use.
Simply put, you’ll need to start by finding ways to steer clear of the people, places, and things you most associate with using, including:
-A former party acquaintance
-An old spot where you used to drink, score drugs, gamble, etc.
9. Avoid major life changes
Keeping your life simple means adhering to the 12-step rule of no major life changes during your first year of recovery. Major life changes may include: getting married or divorced; changing residences; quitting or changing jobs; deciding to have children and so on. There will be ample time to make these major decisions when you are stronger in your recovery and more confident in your capabilities. Of course, there are certain circumstances that justify the need for change, particularly if you need to remove yourself from partners or friends who still use.
10. Celebrate milestones
Baby steps are very important in this beginning stage of recovery. The 30, 60, and 90-day sobriety chips that you will receive in meetings (if you attend them) are more than just pieces of plastic, they symbolize your ongoing commitment to recovery and are an achievement to be proud of! Take the time to celebrate these important milestones as reminders of the new, healthier life you’ve chosen.
11. Give thanks for each day
Sometimes we get so caught up in day-to-day routines, that we fail to express gratitude for our successes, lessons learned, and accomplishments. It doesn’t matter if you’re thanking yourself, God, a higher power, or the power of the spirit. What does matter is that you put your feeling of gratefulness out there? Having an attitude of gratitude is one aspect of your newly structured life that has a huge return on investment.
Put gratitude into play by cultivating a practice of prayer and or meditation, and join Avalon’s morning meditation class.
Now that we’ve given you some tips to help with your first 30 days of recovery, we wish you strength and determination through your journey. Remember… Avalon is always here to support you with your recovery.