Quick tips when you quit alcohol or drugs

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 Quick Tips & Tricks

 (Below is a short list of things you can try or keep in mind when you first stop drinking or using drugs.)

  • Don’t use for another minute. Don’t look long term just the next minute.
  • Don’t just stare at the wall or walk around aimlessly. Watch TV, read a book, go to a movie, etc.
  • Understand your anxiety and cravings are normal and will pass. 
  • Distract yourself. Don’t sit in your head thinking about quitting. 
  • Don’t skip meals. Maintain a healthy diet. Snack on healthy foods if you can’t eat a whole meal. Drink water to flush out your system. 
  • Don’t keep alcohol in the home.
  • Don’t  think you are powerless before you drink or use drugs. Drugs and alcohol are powerless before you.  Alcohol or drugs cannot enter your body without you approving of it.  Thinking you are powerless gives you an excuse to keep using drugs or alcohol. 
  • DO NOT let one mistake ruin your desire to quit. 
  • Use your support system. Go to a recovery group meeting. 
  • Talk out how you feel with someone you trust. 
  • Exercise. Move. Kick in your endorphins 
  • Stay out of your head. Clean, draw, read, listen to music, etc.
  • Plan your day. During the times you would normally use, plan something. Avoid downtime and boredom. 
  • Change your routine. Your drinking or drug use often occur around certain activities. 
  • Meditate, breathe. Rearrange your room, house or furniture. 
  • Keep reasonable expectations and focus on one or two things. Go after one problem at a time. (Ex. Quit meth, not meth and cigarettes and get a new job and.....)
  • See your doctor and consider meds for physical, mental or emotional symptoms. 
  • Try to sleep or rest but know this may be disrupted at first. Have a book or tablet by your bed.  Don’t fight it or get frustrated with it. Talk to your doctor if you’re having too many issues with sleep.


Five steps to ground yourself

When the urge to use hits and things get tense, ground yourself. Get in the moment by quieting yourself, taking a couple deep breaths and reciting the below.  Name in your head what the sense identifies in your environment.  (Ex. One thing you can taste near you, two things you can smell around you, etc...)


One - you can taste

Two - you can smell

Three - you can hear

Four - you can see

Five you can touch


Tim Welch, LPCC Mental Health Counseling,
Newark, Ohio Licking County Online Therapy.  Virtual Counseling for Alcohol Addiction, Drug Addiction, Anxiety, Depression & Mental Health Issues.

www.twelch.com

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