Setting Realistic Goals: A Guide to Sustainable Recovery

Sobriety is more than just quitting alcohol and drugs. It's an ongoing process of embracing a substance-free life and improving yourself. As SAMHSA puts it, it is a process of change where one strives to lead a more self-directed life, working to improve their wellness and health while trying to reach their full potential. One of the best ways to support this ongoing process of recovery is by setting realistic goals.

Realistic goals serve as a roadmap for positive change and contribute to the sustainability of a substance-free life. They provide direction, focus and motivation that you need to stay sober. Without SMART goals, you'll quickly fall into old habits and dysfunctional lifestyles. This is especially true since recovery comes with excessive free time and many temptations.

What Are SMART Goals in Addiction Recovery?

SMART goals are a framework for setting Specific, Measurable, Achievable, Relevant, and Time-bound objectives.

Specific

The goal should be specific about what you want to achieve in your recovery and include factors like what should be done and who will do it.

Example

Non-Specific goal: I want to exercise more.
Specific Goal: I will incorporate 30 minutes of energetic walking into my daily routine five days a week.

The goal clearly outlines the type of exercise (energetic walking) and the duration (30 minutes) on each of the five specified days.

Measurable

setting-realistic-goals-in-recovery-from-substance-use-disorder-holding-yourself-accountable-support-groups-focus-and-motivation-maintaining-sobriety

It should be measurable so you are able to track the progress to see how far you've come. Think of how you'll measure your progress and how you'll know when the goal is accomplished.

Example

Non-measurable goal: I want to feel healthier.
Measurable Goal: I will track my progress by recording the number of days per week I engage in energetic walking for at least 30 minutes

The goal includes a measurable component, as progress can be tracked by recording the number of days per week the individual engages in the specified exercise.

Achievable

The goal should also be achievable in the sense that it's realistic and attainable in your current circumstances. Consider whether the goal is reasonable and within reach and if you have the resources needed to achieve it.

Example

Unachievable goal: "I will run a marathon next month despite never having jogged before."
Achievable goal: "I will start with a manageable goal of walking for 30 minutes and gradually increase intensity as I build stamina."

The goal acknowledges the need for gradual progression, starting with a manageable goal and allowing for an increase in intensity as stamina improves.

Relevant

It should be relevant and in line with your values, aspirations, and overall recovery journey. It should make sense for your recovery journey and be consistent with your short-term and long-term goals.

Example

Irrelevant Goal: I will spend three hours a day learning a new language to improve my recovery.
Relevant Goal: I will exercise as it aligns with my overall goal of improving my physical and mental well-being during recovery.

The goal aligns with the overarching objective of improving physical and mental well-being during recovery.

Time-Bound

Time-bound, so it adds urgency and helps you stay focused. Your goal has to have a deadline or timeline for when it should be completed.

Example

Non-Time-bound Goal: I will start exercising more.
Time-bound Goal: I will incorporate 30 minutes of brisk walking into my daily routine, starting next Monday and continuing for the next three months.

The goal includes a specific timeframe, starting the following Monday and continuing for the next three months, providing a clear deadline for the specified action.

Keep in mind that goal-setting is subjective. What works for another person may not work for you. So, you want to create goals that make sense for you and your sobriety journey. If you're having difficulty creating realistic and attainable goals, have your peer, mentor, or addiction treatment professionals help. It's also good to seek medical advice before making significant lifestyle changes, especially if they involve physical activities or dietary adjustments.

Why Goal-Setting is Important in Recovery

Setting realistic goals in addiction recovery is crucial for several reasons:

Goals Give your Focus and Direction

Goals provide a clear direction for your recovery journey. They help you focus on specific actions and behaviors contributing to positive change. Without goals, you might feel aimless or uncertain about your path, making it easier to revert to old habits.

Goals Motivate You to Stay Committed to Recovery

Goals act as motivators, giving you a reason to stay committed to your recovery. They create a sense of purpose and achievement, boosting your self-esteem and confidence as you progress.

Goals Give you Structure and Routine

Recovery often comes with excess free time, which can be a risk factor for relapse. Setting goals helps establish a structured routine, filling your time with meaningful and constructive activities that support your well-being.

Measurable Goals Allow you to Track Progress

SMART goals, being specific and measurable, allow you to track your progress objectively. This measurement helps you celebrate achievements, identify areas for improvement, and stay accountable to yourself and others.

Realistic and Attainable goals Prevent Frustrations and Disappointments

behavioral-health-set-realistic-goals-big-picture-substance-use-disorder-stay-sober-from-drugs-and-alcohol

SMART goals emphasize setting objectives that are achievable and realistic. This prevents setting yourself up for failure, frustration, or disappointment. Realistic goals ensure that you are making gradual, sustainable changes in line with your current circumstances.

Goals Introduce Accountability Aspect

The time-bound aspect of SMART goals introduces accountability. Having a deadline encourages you to stay committed and prevents procrastination. It adds a sense of urgency, reminding you of the importance of taking action within a specified timeframe.

Goals Help Prevent Complacency

Recovery is an ongoing process, and setting goals prevents complacency. It encourages you to continuously strive for improvement, avoiding stagnation and the potential risk of relapse.

Goals Are Great for Holistic Well-being

Goals can address various aspects of your life, promoting holistic well-being. Whether it's physical health, mental health, relationships, or personal development, setting goals allows you to work on multiple dimensions of your life simultaneously.

Goal-Setting Tips in Recovery

Recovering from substance use disorder can be overwhelming, especially during the first few months. It takes a while to achieve a true sense of stability and sanity after abusing drugs and alcohol. Here are some tips for goal-setting to help you navigate recovery:

Make sobriety your top priority. Set goals that directly contribute to your continued abstinence from substances.
Identify triggers and create goals to avoid or cope with them in a healthy way.
Begin with goals that focus on essential self-care activities, such as maintaining proper nutrition, staying hydrated, and getting sufficient sleep.
Prioritize mental and behavioral health by setting goals related to therapy, counseling, or psychiatric support if needed.
Set goals to incorporate mindfulness practices and relaxation techniques into your daily routine.
If applicable, set goals to address any legal or financial issues resulting from your substance abuse. This may involve creating a plan to repay debts, attending court obligations, or seeking legal advice.
Set goals related to fostering healthy relationships. This may include rebuilding trust with family members, mending friendships, joining relevant support groups, or developing new, supportive connections.
Break down your big picture into smaller, manageable steps.

Most importantly, embrace the idea that progress is more important than perfection. Setbacks are a natural part of recovery; the key is learning from them and moving forward. If you're struggling with setting realistic goals in recovery or maintaining sobriety, reach out for help. Our mental health professionals can help offer personalized guidance, strategies, and coping mechanisms tailored to your needs.

888-249-2191

Love, Trust & Recovery: Navigating Intimacy After Addiction

Relationships, dating, and marriage are complicated enough. But addiction adds another layer of complexity to the dynamics. It creates emotional distance between partners, takes more time away from the couple, and affects sexual health, among other things. This explains why couples with partners who abuse alcohol or drugs report problems with intimacy after addiction.

They argue and fight a great deal, and the fighting itself can create a situation or environment in which the partner with drug or drinking problems abuses these substances to manage their stress. It's like an unending cycle where the conflicts lead to substance use and vice-versa. Over time, substance abuse destroys trust, communication, love, and stability, all of which are the foundation of healthy relationships.

So, it doesn't come as a surprise that those in the early stages of addiction recovery face the challenge of recovering their intimate relationships. Since substance use comes with isolation, secrecy, and social distancing, spouses in recovery have to start from ground zero when it comes to rebuilding their intimate relationship. This means rebuilding love, trust, and communication from the foundation up.

How to Navigate Intimacy after Addiction

The good news is that there's hope for rebuilding intimacy after addiction. It's a challenging journey, but with commitment and the right strategies, loved ones can reconnect and build a stronger, healthier relationship.

Valentines-Day-mental-health-long-term-addiction-recovery-healthy-boundaries-12-step-program

Here are some practical steps to help you navigate intimate relationships in recovery:

Don't start a New Relationship.

Valentine's Day is around the corner, and it's natural to want to have someone by your side. However, experts recommend waiting at least a year or more before starting new intimate relationships. This allows them to focus on themselves and their recovery. And that makes sense because it's hard enough to focus on oneself in recovery – let alone factoring in another person's needs. Besides, the emotional challenges that come with relationships can trigger relapse.

Be Honest and Direct

The conflicts that you experience in your relationship don't go away when you stop abusing substances. So, both partners need to own their role in the conflict as you begin the repair process. Take an inventory of your behaviors and account for them. Be honest and direct with your loved one when talking with them about the impact that the addiction had on the relationship.

Focus on Your Recovery Journey

A strong foundation for a healthy relationship begins with your well-being. Reflect on the progress you've made during your addiction treatment program, and identify the coping skills and self-care strategies that work for you. This can include exercising, proper nutrition, a good night's sleep, etc.

You can also incorporate mindfulness practices, journaling, yoga, etc., for your mental health. If you're yet to join a 12-step program like Alcoholics Anonymous or Cocaine Anonymous, do so and stick with it. Such groups have been shown to provide peer-level support that helps people stay sober long-term.

Take it Slow

Intimacy won't happen overnight. Allow time for both partners to adjust, rediscover themselves, and learn to navigate life without the crutch of substances. This deliberate pace helps build a solid foundation for a healthier connection, ensuring that you and your loved one are emotionally prepared for the challenges and joys of rebuilding intimacy.

maintaining-relationships-in-recovery-staying-sober-early-stages-coping-skills-intimacy-after-addiction-treatment-Houston-TX-Austin-Dallas-More-Than-Rehab

Build a Culture of Open and Honest Communication

One key aspect of fixing intimate relationships after addiction is learning to communicate feelings healthily. Make it a habit to share your feelings, concerns, and aspirations with your partner, and encourage them to do the same. Discuss the challenges and victories of your recovery journey openly to foster a deeper understanding of each other's experiences. Effective communication builds trust and sets the stage for a more intimate connection based on mutual support and empathy.

Set Realistic Expectations

Know that he process will have its ups and downs, and being patient with yourself and your partner is essential. Recognize that both of you are on a journey of growth and recovery, and there will be moments of vulnerability. Celebrate small victories, acknowledge progress, and communicate openly about challenges.

Spend Quality Time Together

Be involved in activities that promote emotional connection and create positive shared experiences. Quality time allows both partners to rekindle the joy and companionship that may have been overshadowed during the challenges of addiction. Whether exploring shared hobbies, going out on a date, enjoying nature, or simply having meaningful conversations, dedicating time to each other strengthens the emotional bonds crucial for rebuilding intimacy.

Reintroduce Intimacy Gradually

Approach the reintroduction of intimacy with patience and a gradual mindset. Physical and emotional intimacy may have been strained during the period of addiction, and it's essential to take small, deliberate steps. Begin with gestures of affection, such as holding hands or hugging, and gradually progress as both partners feel more comfortable and connected. This gradual reintroduction allows for a sense of safety and ensures that both individuals are on the same page as they navigate this sensitive aspect of the relationship.

Establish Healthy Boundaries

Clearly define and communicate what is acceptable behavior and what is not. This includes setting limits on substance use, fostering open communication about personal space and individual needs, and respecting each other's boundaries. Healthy boundaries create a sense of security within the relationship and contribute to rebuilding trust, an essential component of intimate connections.

couples-therapy-healthy-relationships-goals-coping-mechanisms-substance-abuse-mental-health-long-term-addiction-recovery

Do Away With Toxic Relationships

While your attention might be on fixing strained relationships, it's also an excellent time to eliminate unhealthy relationships. For instance, if you have friends or family who still use or don't support your recovery journey, or if you are in a romantic relationship that perpetuates toxicity, it may be time to consider cutting ties. Toxic relationships can be bad for well-being, and hinder personal growth and recovery progress.

Seek Couples Therapy

Couple's therapy is critical in helping you navigate the complexities of intimacy after addiction. It can help you set relationship goals and facilitate communication, address underlying issues, provide tools for conflict resolution, and promote emotional connection.

At More Than Rehab, we offer comprehensive addiction treatment programs that recognize the importance of addressing not only individual recovery but also the dynamics of relationships. If you're having a hard time staying sober or navigating intimacy in recovery, we can help. Contact us today to begin your journey toward lasting recovery and healthier relationships.

888-249-2191

Incorporating Mindfulness Practices into Addiction Recovery

Mindfulness can be a powerful tool to enhance your recovery journey from substance abuse. Recently, the transformative power of mindfulness practices in supporting individuals on their path to recovery is being recognized. In fact, a study made public by the National Institutes of Health revealed that mindfulness training is a promising intervention option for SUDs and relapse prevention.

Understanding Mindfulness Practices

The practice of mindfulness is defined as paying attention to the present moment with open-mindedness and without judgment. So basically, you:

Intentionally focus on the sensations, thoughts, and emotions that arise here and now.
Maintain a non-reactive awareness and acceptance, regardless of whether the thoughts are positive or negative.

At its core, mindfulness invites you to direct your focus to the present moment without judgment or attachment to the past or future. Through meditation, yoga, mindful eating, and other therapeutic strategies, you can cultivate a deep connection with your internal experiences—the sensations in the body, the flow of thoughts and emotions, and the subtleties of the surrounding environment.

The American Psychological Association, finds mindfulness reduces stress, rumination, and emotional reactivity and boosts focus, cognitive flexibility, and working memory. You can effectively self-regulate when you train yourself to be more aware and attentive.

Substance-abuse-treatment-Therapeutic-strategies-Relapse-prevention-Houston-TX-area-drug-rehabilitation

In the context of addiction recovery, mindfulness plays a vital role in several key areas:

Managing Cravings and Urges

Mindfulness allows you to observe cravings and urges without immediately acting upon them. The non-reactive awareness of these sensations and emotions allows you to create space for conscious decision-making and choose a response that aligns with your recovery goals.

Stress Reduction

Addiction recovery can come with high levels of stress and anxiety. Mindfulness like meditation and deep breathing exercises help activate the relaxation response, promoting a sense of calm and reducing the physiological and psychological impact of stress.

Emotional Regulation

Addiction often involves difficulties in managing and regulating emotions. Mindfulness cultivates emotional intelligence by fostering an awareness of your emotions in the present moment. This heightened awareness allows you to respond to emotions more skillfully and make choices that align with your long-term well-being.

Increase Self-Awareness

Mindfulness practices encourage you to observe your thoughts, beliefs, and behavior patterns. This increased self-awareness helps identify triggers, underlying emotional issues, and negative thought patterns contributing to addictive behaviors, paving the way for effective coping strategies and personal growth.

Examples of Mindfulness Exercises

Here are detailed descriptions of various mindfulness exercises that can be beneficial for individuals battling addiction:

Meditation

Meditation involves sitting quietly and focusing on something specific, such as your breath, a mantra, or a visual image. Meditation cultivates a calm and centered mind, reduces stress, and develops greater self-awareness. This heightened awareness can help you observe your cravings, emotions, and thought patterns without immediate reactivity, allowing you to make conscious choices in your recovery journey. Here's how to meditate:

Look for a calm and quiet space to sit or lie down.
Close your eyes or soften your gaze.
Begin by focusing on your breath. Become aware of the sensation of the breath entering and leaving your body.
As thoughts arise, gently acknowledge them without judgment and return your attention to the breath.
Expand your awareness to include bodily sensations, sounds, and emotions, allowing them to come and go without clinging to them.
Engage in meditation for a predetermined period, starting with shorter durations and gradually increasing as you build your practice.

Yoga

Mindfulness-practices-in-Addiction-recovery-Managing-cravings-Stress-reduction-More-Than-Rehab

Yoga combines physical postures, breath control, and meditation to promote physical and mental well-being. The gentle movements and focus on the breath in yoga can help you reconnect with your body, release tension, and promote a sense of inner balance. Yoga can also enhance body awareness, which is particularly helpful in recovery as you develop a healthier relationship with your body and physical sensations. Here's how to practice yoga:

Choose a quiet and comfortable space to practice.
Begin in a standing or seated position, grounding yourself and connecting with your breath.
Move through a series of yoga postures, focusing on the sensations in your body and your breath.
Pay attention to the alignment of your body, the stretch of your muscles, and any physical sensations that arise.
Allow your breath to guide your movements, coordinating each breath with each pose.
Practice mindful transitions between poses, maintaining a non-judgmental awareness of your body's capabilities and limitations.

Mindful Eating

Mindful eating focuses on your eating experiences, body-related sensations, and feelings and thoughts about food, with heightened awareness and without judgment. When you savor each bite and pay attention to hunger and fullness cues, you can develop a healthier relationship with food. Mindful eating helps cultivate a non-judgmental attitude towards eating, promotes self-control, and supports you in making conscious choices about your nutrition and overall well-being. Here's how to practice mindful eating:

Choose a quiet and calm environment for your meal.
Begin by observing your food's appearance, texture, and aroma, noticing any thoughts or emotions that arise.
Take a moment to express gratitude for the nourishment before you.
Slowly take small bites, savoring the flavors and textures.
Chew each bite thoroughly and pay attention to the sensations of chewing and swallowing.
Notice how the food nourishes your body and brings satisfaction, remaining present with each bite until the meal is complete.

Mindful Breathing

Mindful breathing is a simple yet powerful practice that involves focusing your attention on the sensations of your breath as it flows in and out of your body. This practice helps anchor you to the present moment, promoting relaxation and reducing stress. You can practice mindful breathing anywhere and anytime to manage cravings, reduce anxiety, and bring a sense of calmness to the mind and body.

Find a comfortable sitting position or lie down.
Close your eyes and bring your attention to your breath.
Notice the natural flow of your breath, observing the inhalation and exhalation without attempting to control it.
Focus on the physical sensations of breathing—such as the coolness of the inhalation and the warmth of the exhalation.
If your mind wanders, gently guide your attention back to the breath, using it as an anchor to the present moment.

Body Scan

The body scan systematically brings awareness to each body part, from the feet to the head. It helps you develop a deeper connection with your body and tune in to physical sensations, such as tension, discomfort, or relaxation. Body scan promotes body awareness and relaxation and can be particularly useful when you've suppressed or disconnected from your bodily experiences. Here's how to do a body scan:

Lie comfortably on your back, either on a yoga mat or a bed.
Close your eyes and bring your attention to your body.
Begin with your feet and slowly move your attention upward, part by part, observing sensations in each area.
Notice any areas of tension, discomfort, or relaxation as you scan through your body.
As you encounter sensations, observe them with curiosity and acceptance without attempting to change or judge them.
Continue scanning up to your head, acknowledging the entirety of your body and any sensations it holds.

Incorporating these mindfulness exercises into addiction recovery programs can arm you with practical tools for managing cravings, reducing stress, enhancing emotional regulation, and cultivating self-awareness. Remember that consistency and practice are key to reaping the full benefits of these mindfulness practices.

If you need help navigating your recovery, you might benefit from More Than Rehab. We recognize the importance of holistic care in recovery. Our programs go beyond just addressing the physical aspects of addiction and integrate mindfulness practices like meditation, yoga, and mindful breathing, to support individuals on a deeper level. With our personalized treatment approach, we tailor our programs to meet your unique needs and goals, providing you with the tools and support necessary for a successful recovery journey.