11 Essential Addiction Recovery Steps & Strategies

Step 1. 'Truth It' aka Being Honest with Yourself. Face it, addictive behaviour is a problem in your life. It has stripped away far more than it has ever given back. Addiction hurts your health, your relationships, your finances, your sense of self worth, your peace of mind and possibly your legal status. Admit the truth to yourself - addiction creates and never solves problems.

Recovery Strategy: Make a list of the personal costs of addiction, and the benefits you stand to gain by stopping this destructive behaviour. Focus on identifying the top benefits you want to achieve from recovery. This will help keep you oriented towards the positive. Make copies of your list and keep it in places where you can get quick access when needed. For example, your bedside table, your mirror, your bag, etc. Identifying 'costs' and 'benefits' will give your recovery leverage, as you will have a concrete reminder of where you want to be - your goals, and where you don't want to ever end up again - the toll. This really helps on those days when you find yourself dealing with cravings or triggers, and struggling to hold onto your vision of a better life. Instead of scrambling to try and remember what you want to achieve by avoiding addictive behaviour - at a time when it is difficult to think rationally - you will have a ready-made list of motivators to help guide your choices.

Step 2 - Make A Decision To Stop All Addictive Behaviour. Make a commitment to overcome the process of addiction, not just isolated compulsive behaviours. In other words, if you decide to stop drinking, then stop any other compulsive behaviours may be running interference in your life (e.g. cigarettes, internet porn, food addiction, workaholism, etc.). Studies show that people who focus on overcoming the big picture of addiction have longer term successful recovery from their 'main' addictive habit. Based on the assessment of 'benefits' of stopping versus the 'costs' of continuing you conducted in Step 1, you should have the leverage you need to provide a solid rationale for taking your life back from addiction. Tell someone you can trust - it will help you be accountable. (If you don't know anyone who fits that description, connect with a help line, addiction counsellor or group. More on this strategy in Step 3)

Recovery Strategy: Tell the person you confide in what you would like them to do if they see signs that you are slipping, e.g. leveling with you. Share your goals (from Step 1) with them, so they can remind you of the life you are aiming for - freedom from the slavery of addiction. This is especially helpful if you are prone to 'recovery amnesia' (minimizing how bad things were), or romanticizing the bad old days. Start thinking about additional actions you can take to support your progress. It can be challenging to think clearly during the early stages of recovery. So to help yourself stay on track, make sure you write down your ideas and plans.

Step 3 - Connect With Formal Recovery Supports. If you need medical detox, make arrangements with an addiction doctor or nurse. This is particularly critical for withdrawal from alcohol and benzodiazepines (tranquilizers), which in some cases can cause seizures. Often detox can be done safely at home with some medical supports in place. If you want guidance - highly recommended! - arrange to see an addiction counsellor and/or attend a recovery group. Addiction counselling can help you do the 'emotional' recovery work that is so essential to relapse prevention and psychological well being. The 12 and 16 step groups have a generic spiritual foundation, whereas groups such as Life Ring, Rational Recovery and SMART are based on healthy conscious choices and rational thinking.

Recovery Strategy: These days, detox facilities and protocols can be found readily on the internet. Local self-help recovery groups can also be found online. Even if you think you are not a 'group person' and want to wait to see a counsellor, peer support groups can help you feel less alone by providing a recovery community. Many people in recovery benefit from support groups in addition to counselling or vice versa - it doesn't have to be an 'either or' proposition. However, it's important to find a recovery path that feels like a good personal fit. One size doesn't fit all.

Step 4 - Create a 'Water Tight' Relapse Prevention Plan. Identify your triggers and high risk situations. Triggers can be any emotions, thoughts, beliefs, actions, relationships or situations that make you want to engage in compulsive behaviours. Understand the legitimate needs behind your triggers, i.e. the need to feel calm, loved, secure, confident, rested, worthy, safe, etc. Find healthy ways to begin to meet your needs. Avoid 'using buddies' and situations.

Recovery Strategy: As with Step 1, you need to write down your plans. This has many benefits, not the least of which is having a living document that can guide you through challenging or vulnerable situations. Very useful if you are believe you might be slipping and are having trouble thinking 'straight'. If you are stuck or could use support, you might consider consulting with an addiction counsellor who can help you put together an effective relapse prevention plan.

Step 5 - Be On The Alert For Denial, Minimizing, Overconfidence And Other Forms Of Addictive Thinking. Once you have some recovery time and start to feel better, you may be vulnerable to taking your recovery for granted. Beware of complacent habits and thoughts such as "I'm better now, so I don't need to work on recovery any more"; and "I'm in control again, so I can just do it once", or "I can't deal with this stress without using", etc. This kind of rationalizing can pave the way to relapse.

Recovery Strategy: If you find yourself becoming over confident, refer back to Steps 1 and 4. Use reality based thinking. For example "Wait a minute, have I ever been able to gamble/drink/binge eat/do cocaine etc. just a little bit? If I give into this way of thinking, before I know it I'll be gambling/drinking/binge eating/doing cocaine, etc. compulsively, and my life will rapidly start to go down hill all over again". If you are struggling emotionally, try and figure out what you really need, and figure out a way to get it. Do you need support, to talk to friend, a recovery buddy or a counsellor? By dealing with emotional problems emotionally, true self-confidence - and recovery longevity - will develop.

Step 6 - Stop Secondary Addictive Behaviours Such As Smoking, Binge-Eating, Gambling, Other Drugs, Internet Obsession, etc. Research shows that people who stop the addictive process completely - rather than dealing with one substance or behaviour at a time - have a much higher rate of success with long term recovery.

Recovery Strategy: Don't try and bargain with yourself by hanging onto other compulsive habits that allow you to continue to escape from life. And don't fall for the old myth of dealing with one addiction at a time. Addiction recovery is a fundamental lifestyle change - a reorientation. Remember, you are trying to replace unhealthy coping strategies with choices that will help you feel more confident and in control of your life in the long run. There may be old wounds, current difficulties or problematic relationships that need to be resolved. Understand where your challenges lie, and seek appropriate help such as group support, or individual addiction counselling or coaching.

Step 7 - Take Care Of Your Health. Addictive behaviours, especially substance abuse, deplete your body of vital energy, as well as compromise your physical and psychological well being. You may be suffering from malnutrition and exhaustion. Focus on the basics, i.e. getting enough rest, eating a healthy diet - avoiding stimulants like sugar and caffeine - and exercising. If in doubt, get a physical exam by a naturopath or physician. Nutritional supplements may be especially important during the first months. Extra Vitamin D is essential during northern winters, and don't neglect those B vitamins either!

Recovery Strategy: Basic nutrition is simple. It revolves around a balance of vegetables, fruits, proteins, complex carbohydrates and healthy fats. Research also shows that regular physical exercise is one the most effective antidotes to depression and anxiety. As one of my clients humorously put it, "It gets the endolphins going"!

Step 8 - Understand Post Acute Withdrawal Syndrome (PAWS). If you were a former substance abuser, you are now healing from the toxic effects of mood altering drugs on your body and brain. You may experience uncomfortable symptoms as you begin to heal. These symptoms can include mood swings or 'flat' emotions, memory and concentration problems, racing thoughts, insomnia, unclear thinking and stress. The good news is that this is a temporary situation. The bad news is that PAWS can go on for several months. It is very important that you take steps to manage your stress well during this time.

Recovery Strategy: Taking care of your health (Step 7) - is absolutely critical here. This may also be a good time to attend counselling or coaching to help you develop stress management skills and emotional resilience that will help your recovery become the long term success story you want it to be. The Basics are important here - Nutrition, Rest, Stress Management, Patience. Remember, you are healing, and this discomfort is temporary. Managing this rough patch well will help you build a more solid foundation for long term recovery.

Step 9 - Get Counselling For Psychological Distress. Many people engage in addictive behaviours to 'self-medicate', i.e. escape painful emotions, moods, memories, grief, loss, relationships or symptoms of trauma. You may find yourself feeling anxious, sad, empty, irritable or confused in early recovery as emotions that were being masked by addictive behaviours start to show themselves, or due to Post Acute Withdrawal Symptoms (PAWS). You may also experience grief over time, plans, dreams or relationships lost to addiction. Some people struggle with feelings of shame as they attempt to get a foothold in recovery. If you are experiencing psychological pain that is interfering with your life, you owe it to yourself to take steps to heal properly. The good news is that help is available, and you do not have to struggle alone. You can develop the psychological 'self-management skills' that are so important to a stable, long term recovery.

Recovery Strategy: Counselling - whether individual or in a group - can help you find emotional equilibrium more quickly and effectively than attempting to 'white knuckle it' on your own. Read up on the topic of "emotional sobriety" for more information on overcoming psychological challenges, pain and distress.

Step 10 - Rebuild Your Relationships. Addiction hurts the ones you love. In your important relationships there is likely - at best - strain, loss of trust and poor communication, and - at worse - breakups, separation or divorce. If your addictive habits have harmed the ones you love, then by all means apologize. This simple step can go a long way towards rebuilding connection. Reassure your loved one's that addiction is not their fault. Understand it will likely take them time to trust you again. You need to be patient. Encourage those you love to take care of themselves and to get help to understand addiction. Ask what they need from you and offer to help. Note: You may also find yourself at a crossroads where you realize it may be unhealthy for you to continue with some relationships. So you will have to do some soul searching to determine what relationships need repair and what relationships need to be retired.

Recovery Strategy: Try and focus on being objective and maintaining perspective, rather than becoming upset or reactive. Think of what you want in the long run - good relationships with the people you love and care about. Patience and forgiveness, of yourself and others, are important virtues to access here. It takes time and skill to repair relationship ruptures. If you feel stuck or stressed, or confused regarding how to proceed, or you are dealing with destructive anger in key relationships, couple and/or family counselling can often assist in the development of better communication and the rebuilding of trust.

Step 11 - Get Ongoing Support. Addiction causes isolation. Most people in recovery believe that finding community is critical to healing. Whether in a group, through counselling or with recovery buddies, you can only benefit by letting positive people into your life. The solution is to build healthy connections with others who will support your recovery success by sharing their friendship and wisdom in the long run.

Recovery Strategy: Developing healthy, supportive relationships and community are two important cornerstones of recovery. You may have to let some relationships go - especially with people who are active in addiction - in order to avoid relapse and to help yourself stay headed in a positive direction. If you are introverted, shy or uncertain about how to meet people you may want to start by connecting one-to-one with a counsellor. Most recovery support groups also understand the 'newbies' apprehension. Contact them by phone or email ahead of time and see if you can arrange to have someone accompany you into the meeting and make introductions. Review Step 3 for other ideas or if you are feeling stuck.

To get started on moving your recovery forward today I invite you to visit my website http://www.RecoveryCounsellingSolutions.com . While visiting my site please sign up for my Free Report: "7 Addiction Recovery 'Red Flags' and What To Do About Them". You are also welcome to contact me for a Free - no strings attached - consultation at 778-837-0616 or by email via my website.

Glynis Sherwood, MEd, CCC, CSAC - Your Addiction Recovery Guide - is a Certified Counsellor, Consultant and Coach residing in Vancouver, Canada. Glynis provides in-person counselling at her office in central Vancouver, and Telephone and Online counselling and coaching services across North America.

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