You’ve done the hard work: acknowledged that you had a drug or drinking problem, and then you’ve gotten treatment for it in an addiction rehab in Thailand. It probably wasn’t an easy journey for you, but the work unfortunately isn’t over even after you’ve stepped out of the facility. The next few months immediately after undergoing rehab are very critical for your recovery. You will be facing both incredible challenges and opportunities for your continued healing, so you need to know what to expect and how to prepare yourself for what’s yet to come.
Getting back into the real world
Rehab provides you with a supportive and structured environment to facilitate your treatment, so it can be very unsettling to suddenly lose access to it. You might experience conflicting emotions like excitement and fear, and you may even end up feeling overwhelmed. You need to know that all this is perfectly normal and there’s no need to be anxious. The world and your life outside of rehab can be full of triggers and reminders of your former habits, but don’t let these shake your determination to continue getting better day by day. Remember that recovery is not a sprint; it’s a marathon, so dig in and be ready for the long haul.
Build up and leverage your support system
You’ll need a strong and healthy support system to sustain your recovery efforts, and these are the crucial elements to it:
- Continue with your therapy and counselling sessions, both individual and group work, since these are indispensable for providing you with a safe space where you can process your feelings, address issues, develop effective coping strategies, and get objective advice.
- Join and engage with mutual support groups since these can offer you invaluable connections with others who have had similar experiences and struggles. Attend any meetings regularly and actively participate during the sessions so you can heal while helping others on their journeys of recovery, too.
- Reach out to your loved ones, like family and friends, then begin the difficult work of rebuilding or repairing your relationships with them. Take the time to communicate openly with them about your challenges, needs, and boundaries, then educate them on how they can help you without enabling your past behaviour. It’s also important to set clear limits on any interactions with people who may pose a potential risk to your recovery.
- Find a mentor or a sponsor who has successfully gone through their own journey of recovery and build a relationship with them since they can offer you the guidance and help you need as you adjust back to daily life.
Learn to manage your triggers and cravings
Triggers are various things that can remind you of your past addiction, which can then provoke cravings, so you need to learn how to manage them on an ongoing basis.
- Be proactive in recognising possible triggers by keeping a journal where you can note the emotions, situations, and social interactions that typically cause you to feel cravings.
- Come up with different coping strategies that can help prevent you from succumbing to the temptations of your cravings. Whenever you feel the urge to drink alcohol or take drugs, for example, you can distract yourself by engaging in an activity or hobby. You can also try a delaying tactic like telling yourself you’ll wait for 20 minutes before you act, and oftentimes, the feeling will pass on its own. If you’re having a particularly bad time, call your sponsor or therapist so they can help talk you down.
- Avoid situations or places where you’ll be exposed to your old destructive habits and practice self-care so you can reduce your vulnerability to your cravings.
Develop healthy routines that prioritise stability and positivity
Replace your old behavioural patterns with new ones that can help foster your sense of well-being.
- Establish a schedule for your bedtime and wake up at consistent times, then plan your days with activities that can contribute to your personal growth.
- Get plenty of quality sleep because this is vital for your emotional and mental health. Having sufficient rest is also helpful for dealing with stress or cravings.
- Eat balanced and nutritious meals that can help to nourish your body and brain so you can continue to physically recover from your old addictions.
- Try a physical activity that you can enjoy doing, such as walking since studies have shown that regular exercise is often a powerful tool for reducing stress, improving mood, and alleviating any restlessness.
- Rediscover the hobbies you used to love and give them another go or explore new passions that can give you a fresh sense of purpose and joy in living your daily life. Engaging in these activities can help fill your time as well as connect you with new communities that are healthier than your old social circle.
The months after getting out of rehab are all about establishing a new way of living for yourself, so take the time to re-examine your old patterns and relationships so you can set the right priorities for your recovery. Don’t hesitate to reach out to professionals by contacting The Hills facility for advice today.
