Coming home from rehab can be a vulnerable experience. Your body is still getting used to weaning from substances, and a part of you wants to crawl back to old habits. While you may enjoy the newly found freedom, but the work you put in now will decide what your future will hold for you.
Rehab is only a stepping of the process, but the actual test begins when you’re no longer under strict supervision. You can consider rehab act like a bicycle with training wheels. You felt safe, confident, and assured that you could handle life outside of the facility. Once those training wheels come off, that is, you leave the facility, your test begins.
However, if you find ways to keep your mind occupied, you should have no trouble staying sober. Here are some tips you can follow to help you live life clean:
1. Get In Touch With Therapy
Going to therapy doesn’t mean there is something wrong with you. You may not know where to start and what to do for yourself and may even have some demons to confront that pushed you into substance abuse. Getting off any substance comes with mental baggage, which may hold deep resentment, regret, and guilt for falling off the track. A good therapist can help you find your momentum again. You won’t cave into all the negativity you harbor and may be able to shed off emotional baggage.
2. Check-In With Your Rehab Center
There are centers such as The Palm Beach Institute specialized in preparing you for life after rehab. No rehab counselor will give you unrealistic expectations about recovery. They will inform you what your life will look like outside of rehab. You may feel tired and even would want to give in to old habits. It is a good idea to have a conversation with your counselor before you check out of rehab.
3. Cope With Any Triggers
Triggers are anything that can push you back to substances. They can be a sound, smell, or even the company you keep. Some triggers are easy to get rid of, but some are harder. You can find ways to help you cope. You can train yourself not to let the trigger get to you. You can exercise deep breathing techniques, count backward or allow yourself to meditate. For some people coping with their triggers is singing. No matter what your method is, learn to identify what makes you upset and cope with it.
4. Journal Your Thoughts
Journaling is a form of control. It is a way of introducing structure into your life. It is also a good idea to keep track of your progress as you leave rehab. So anytime you feel you’re not doing enough, you can visit your journal. Not only will you appreciate yourself more, but you will also realize how much work you’re putting in with yourself. You can even bring your journal to a therapy session to discuss your thoughts at length. A therapist can also make use of your journal to inform you where your thoughts are struggling.
5. Find Hobbies
Hobbies can help keep your mind occupied. You don’t have to be good at a skill to enjoy it. It would help if you involved yourself in anything you find remotely interesting. You could paint, join a sports program or even go hiking. No matter what the hobby is, it should help you stay out of your mind. The more you indulge in different activities, the more you may begin to enjoy yourself. You may even meet new people, make new friends, and new memories.
6. Start A Reading List
Reading is one of the best forms of entertainment. It is also a great way to use your mind. Books cover a vast genre. So you can always find something that you may want to read. While you’re working on recovery, you should start a reading list. You can sprinkle all sorts of genres for yourself. You can create with self-help books and dabble into fiction. Think of it as escapism for a few hours. The best part about books is while you’re reading them, you’re also polishing yourself, which can make you a better version of yourself.
7. Find Easy To Manage Jobs
You will need to seek employment. However, it would help if you didn’t get into a job that is too tedious and requires too much work. You will need to ease into the process. But don’t put off a job for too long. You may find it troubling to stick to a routine. Look for jobs that are easy to manage. You can work in a small store, as a waitress in a small cafe or work as a shop assistant. When you’re able to take on more tasks, you should look for more challenging jobs. When you’re sure you can pull long hours and overtime, start building your career again.
8. Do Voluntary Work
Voluntary work can help you give you back to the community. It is also an enriching experience. You get to do more than make people feel better. There are different kinds of voluntary work you can do. You can even lead a support group for sober people. If you want, you can even work in the soup kitchen. You can even work with charities and go around collecting funds to help projects. No matter what you decide, it is always a good idea to spend time with people.
9. Design A Routine For Yourself
It would help if you designed a routine for yourself. Make sure every week you’re doing something. A pattern is an excellent way to keep yourself in check. Your routine should incorporate everything that you want to do in a day. Keep a section for all the tasks. You need to make sure you eat healthily, work out and work on yourself. Routine helps you stay disciplined, and it also prevents you from straying towards substances. Part of your routine should also be clearing out your house. Don’t leave anything lying around that may convince you to go back to old habits.
10. Think Of Getting New Skills
You can now go online and pick up new skills. There are numerous college courses and qualifications available online for a reasonable price. These programs are self-paced and help you keep up with the coursework. You can also find resources online to supplement your learning. Online courses are a great way to keep your mind occupied and polish your skills. There are also no limits to the skills you can take up.
It would help if you found ways to keep yourself occupied after coming home from rehab. You can’t give in to the withdrawals of the longing. You have to get back on old habits. It would be best if you started by seeking proper help for yourself. See a therapist and begin taking sessions that will help clear your mind. Make sure you immerse yourself in hobbies and voluntary work to stay busy. Don’t forget to polish your mind by taking courses and studying books. Finally, keep a journal and track the record you’re making. Don’t let your thoughts cloud your judgment.
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