Substance Use: Staying Alcohol- or Drug-Free After Treatment

Overview

Recovery from substance use disorder means finding a way to stay substance-free while changing your attitudes and behaviours. Here are some tips for staying substance-free after treatment.

• Get support.

  An important part of recovery is being sure you have support. You may:

  • Continue with counselling or group therapy. These meetings can help you stay committed to a substance-free life.
  • Connect with family and friends who support your recovery. They can help you by encouraging positive steps.
  • Find a sponsor. A sponsor is someone who has been in recovery for a long time and helps you stay substance-free.
• Have a healthy lifestyle.
  • Exercise and be active. This is good for your health, and it also can help reduce stress.
  • Get enough sleep to help your mood and to help you feel less stressed.
  • Eat healthy foods. Vegetables and fruits, whole grain foods, and protein foods are part of a healthy diet.
  • Find healthy ways to relieve stress. Stress can trigger a relapse. Try meditation or other stress-relief exercises. Meditation can help you feel calm and give you a clearer awareness about your life.
• Find things to do during any free time.

  If you have something to do that gives you a sense of purpose, you may be less likely to go back to using substances. For example, you might:

  • Do volunteer work for a cause that you care about.
  • Take classes that interest you.
  • Join a club or play sports.
• Identify your beliefs.

  If you start to question your own beliefs and values, talk to a family member, friend, or spiritual advisor.

• Avoid triggers.

  Triggers are things that might cause you to have a relapse. For example, having friends and family members who use substances may be a trigger. A counsellor can help you find ways to avoid your triggers. They may include keeping substances out of your home or spending time with friends who don't use substances.

• Prepare for relapse.

  A relapse doesn't mean that you or your treatment has failed. It may mean that you just slipped up. You may need more treatment, another type of treatment, or more time in support groups such as Narcotics Anonymous or SMART Recovery.

  It's smart to plan for a relapse before it happens. Your doctor, family, and friends can help you make a plan.