After completing inpatient rehabilitation, you will return to your daily normal life. But your journey to recovery doesn’t stop there. You will face people, circumstances, and challenges at some point in your sober life that will trigger cravings and temptations. Bad habits that once ruined your life can crawl back to you. It happened to many recovering alcoholics before, with only around 20% of them managing to remain alcohol-free a full year after treatment.
Staying sober won’t be easy, but it is not impossible. You can minimise the risk of relapse by building solid support foundations alongside a long-term recovery plan.
Building a Supportive Infrastructure
When life throws you a curveball, having a quick, caring response team or sober friends to accompany you can make all the difference. That’s why a supportive system is vital to your new sober life. Cut off connections with your previous drinking buddies and, instead, go with those who can support your journey to long-term recovery.
Find and build relationships with people who will cheer for you every step of the way—people who can make the journey to long-term recovery less lonely. Your support network could be:
Family and Friends
Open up to your trusted friends and family members about your alcohol recovery journey and sobriety goals after rehabilitation. They can support you by providing a listening ear, participating in activities, and helping you avoid triggers. Let them know how they can help.
Set boundaries, defining the behaviours or situations you want to avoid. You can also ask for their understanding and respect. Schedule regular check-ins with them so they will stay engaged and supportive throughout your post-rehabilitation recovery journey.
Support Groups
Support group meetings are also a great place to meet people in your situation. You can explore local and online options like the popular Alcoholics Anonymous meetings. You can also join other less mainstream support groups like SMART Recovery and Women for Sobriety (WFS). Research each group’s approach to sobriety to determine which fits your circumstances. There are alcoholism resources available online if you need help finding support groups.
When you join one or more support groups, attend their meetings as regularly as possible. Consistent attendance helps you build connections and foster a sense of community, which, in turn, helps keep you motivated to be sober. You can also get involved beyond attending meetings, like helping with volunteer work when organising events or welcoming new members. Also, consider keeping in touch with the friends you made at the rehabilitation centre.
Professionals
Seeing a therapist may be a routine during your stay at a rehabilitation centre, but it doesn’t have to stop there, especially if you think it would still be helpful to you. You can schedule regular sessions with a counsellor or a therapist who specialises in alcohol addiction. They can help provide ongoing guidance to ensure you don’t walk on the same path again.
You can also look for a mentor or someone who can provide general guidance and support. They have the personal and professional experience to help you with goal setting and personal development. You can use them as a resource for advice when challenges get tough, and they can provide practical tips and emotional support when needed.
Planning Ahead
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Completing a rehabilitation program and getting out of an addiction treatment facility can feel great. However, keep in mind that it’s not the end of your alcohol recovery journey but rather a new chapter of it. To increase the odds of staying sober, you must get ahead and plan for the future.
Set realistic goals. They should consist of both short-term and long-term objectives. For short-term goals, focus on immediate, achievable objectives like living alcohol-free for a week or attending regular support group sessions. Your long-term goals should include broader plans for personal development, relationships, and careers.
In addition, make sure you are ready for when urges and temptations rear their ugly heads after you get out of rehabilitation. By now, you should have worked with your therapists to identify and recognise your triggers and plans to manage them. If not, then immediately develop coping strategies before the actual risk of relapse happens.
Prevention is better than cure, so the first point of your relapse prevention plan is to avoid high-risk situations and environments. Make sure you’re nowhere near alcohol, especially when you’re alone and under stress. You can also avoid going to bars or places where you will likely be served a drink. If you must go to an event that involves alcohol, try bringing someone that will help keep you in check.
That said, however, you should always have a clear action plan for relapse scenarios. Having a crisis plan is a must to ensure sobriety. Prepare emergency resources in advance, such as saving the number of local hotlines or services when you need immediate professional help. Keep the contact information of your support network, like your family, friends, and therapists, readily available. Also, know when you can and can’t contact them to ensure you won’t be left hanging during a stressful situation.
Developing Healthy Routines
Developing healthy routines after your alcohol rehabilitation is the key to maintaining sobriety while also improving your overall well-being. You can start by creating a structured daily schedule to achieve regular sleep patterns.
Allot specific time to relax by engaging in meditation, yoga, journaling, etc. Such activities can help you manage stress and stay centred. Don’t forget to exercise regularly as well. You don’t necessarily have to do a total gym workout. Something as simple as walking or jogging can keep you healthy and motivated.
Keep an eye on your nutrition. Try to achieve a balanced diet by eating various healthy foods, such as vegetables, lean proteins, and whole grains. Hydration is also important. Drink plenty of water and try limiting caffeine and sugary beverages.
Developing healthy hobbies could also be beneficial. Explore new interests or revisit old ones like reading, gardening, painting, hiking, etc. You can even attempt to learn new skills to stay mentally simulated. All these can help keep alcohol out of your mind and, ultimately, your life.
Also, remember to celebrate your sobriety milestones and achievements, even if it’s something as small as being sober for 24 hours. By recognising your progress, you reinforce your positive behaviours, which helps motivate you to continue making the right decisions for your recovery.
HARP Continued Support
Building a solid support network, planning for success, and embracing a healthy lifestyle are crucial for achieving long-term sobriety. There will be tough times in your journey, but keep on moving forward.
If you want a rehabilitation centre where you can start your alcohol recovery journey nestled in nature under the watchful eyes of compassionate medical professionals, look no further than Hills & Ranges Private. HARP offers a 5-star experience to make your treatment as comfortable as possible. We also offer continued support after you leave the program. Once you become a client, you are entitled to our aftercare programs for life.
Want to learn more? Schedule a confidential call.
