The first step to overcoming drug abuse and addiction

Developing an addiction to drugs isn’t a character flaw or a sign of weakness, and it takes more than willpower to overcome the problem. Abusing illegal or certain prescription of drugs can create changes in the brain, causing powerful cravings and a compulsion to use that makes sobriety seem like an impossible goal. But recovery is never out of reach, no matter how hopeless your situation seems or how many times you’ve tried and failed before. With the right treatment and support, change is always possible.

For many people struggling with addiction, the toughest step toward recovery is the very first one: recognizing that you have a problem and decide to make a change. It’s normal to feel uncertain about whether you’re ready to start recovery, or if you have what it takes to quit. If you’re addicted to a prescription drug, you may be concerned about how you’re going to find an alternative way to treat a medical condition. It’s okay to feel torn. Committing to sobriety involves changing many things, including:

• The way you deal with stress.
• What do you do in your free time?
• The prescription and over-the-counter medications you take.

It’s also normal to feel conflicted about giving up your drug of choice, even when you know it’s causing problems in your life. Recovery requires time, motivation and support, but by making a commitment to change, you can overcome your addiction and regain control of your life.

Think about change

• Keep track of your drug use, including when and how much you use. This will give you a better sense of the role the addiction is playing in your life.
• List the pros and cons of quitting, as well as the costs and benefits of continuing your drug use.
• Consider the things that are important to you, such as your partner, your kids, your pets, your career, or your health. How does your drug use affect those things?
• Ask someone you trust about their feelings on your drug use.
• Ask yourself if there’s anything preventing you from changing. What could help you make the change?

Preparing for change: 5 keys to addiction recovery

• Remind yourself of the reasons you want to change.
• Think about your past attempts at recovery, if any. What worked? What didn’t?
• Set specific, measurable goals, such as a start date or limits on your drug use.
• Remove reminders of your addiction from your home, workplace, and other places you frequent.
• Tell friends and family that you’re committed to recovery, and ask for their support.

Explore your addiction treatment options

Once you’ve committed to recovery, it’s time to explore your treatment choices. While addiction treatment can vary according to the specific drug, a successful program often includes different elements, such as:

Detoxification Usually, the first step is to purge your body of drugs and manage withdrawal symptoms.

Behavioural counselling Individual, group, and/or family therapy can help you identify the root causes of your drug use, repair your relationships, and learn healthier coping skills.

Medication It may be used to manage withdrawal symptoms, prevent relapse, or treat any co-occurring mental health condition such as depression or anxiety.

Long-term follow-up It can help prevent relapse and maintain sobriety. This may include attending regular in-person support groups or online meetings to help keep your recovery on track.

Learn healthy ways to cope with stress

After addressing your immediate problems with addiction and starting treatment, you’ll still have to face the problems that led to your drug abuse. Did you start to numb painful emotions, calm yourself after an argument, unwind after a bad day, or forget about your problems? Once you’re sober, the negative feelings that you dampened with drugs will resurface. For treatment to be successful, you’ll first need to resolve your underlying issues.

Once you have resolved your underlying issues, you will, at times, continue to experience stress, loneliness, frustration, anger, shame, anxiety, and hopelessness. These emotions are all a normal part of life. Finding ways to address these feelings as they arise is an essential component to your treatment and recovery.

There are healthier ways to keep your stress level in check. You can learn to manage your problems without falling back on your addiction. When you’re confident in your ability to quickly de-stress, facing strong feelings isn’t as intimidating or overwhelming.

Quickly relieve stress without drugs

Different quick stress relief strategies work better for some people than others. The key is to find the one that works best for you.

Movement. A brisk walk around the block can be enough to relieve stress. Yoga and meditation are also excellent ways to bust stress and find balance.

Step outside and savor the warm sun and fresh air. Enjoy a beautiful view or landscape.

Play with your dog or cat. Enjoy the relaxing touch of your pet’s fur.

Experiment with your sense of smell.Breathe in the scent of fresh flowers or coffee beans, or savor a scent that reminds you of a favourite vacation, such as sunscreen or a seashell.

Close your eyes and picture a peaceful place.Think of a sandy beach, or a fond memory, such as your child’s first steps or time spent with friends.

Pamper yourself. Make yourself a steaming cup of tea, give yourself a neck or shoulder massage. Soak in a hot bath or shower.

Build a meaningful drug-free life

You can support your drug treatment and protect yourself from relapse by having activities and interests that provide meaning to your life. It’s important to be involved in things that you enjoy, that make you feel needed, and add meaning to your life. When your life is filled with rewarding activities and a sense of purpose, your addiction will lose its appeal.

Pick up an old hobby or try a new one.. Do things that challenge your creativity and spark your imagination—something you’ve always wanted to try. Learn to play on a musical instrument, a foreign language, or try a new sport.

Adopt a pet. Yes, pets are a responsibility, but caring for an animal makes you feel loved and needed. Pets can also get you out of the house for exercise.

Spend time in nature. a scenic hike, go fishing or camping, or enjoy regular walks in a park.

Enjoy the arts.Visit a museum, go to a concert or a play, take an art class or write a memoir.

Get involved in your community.Replace your addiction with drug-free groups and activities. Volunteer, become active in your church/temple/mosque or any other faith community, or join a local club or neighbourhood group.

Set meaningful goals.Having goals to work toward and something to look forward to can be powerful antidotes to drug addiction. It doesn’t matter what the goals are, just that they are important to you

Look after your health.Regular exercise, adequate sleep, and healthy eating habits help you keep your energy levels up and your stress levels down. The more you can stay healthy and feel good, the easier it will be to stay sober.

Don’t let relapse keep you down

Relapse is a common part of the recovery process from drug addiction. While relapse is frustrating and discouraging, it can be an opportunity to learn from your mistakes, identify additional triggers, and correct your treatment course.