How to be healthy and happy in recovery

Four (4) practical tips on how to be healthy and happy in addiction recovery.

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How to replace unhealthy addiction activities with healthy and rational choices

Are you addicted to a state of mind?

We experience different states of consciousness every day. At work, we must stay “on,” stay focused, respond carefully, etc. At home, we like to “zone out,” to not be “on,” to relax. We also all enjoy a different state of consciousness: sleep.

But at other times, many of us also like something very different from both our “on,” focused, responsible state. Some chemicals and activities help us achieve that state, e.g., alcohol, skiing, sex, internet gaming, dancing, etc. For many people, these result in wonderful states of consciousness, and they manage not to overdo them or get addicted to them. But supposing you are not so lucky and become dependent or addicted.

The dopamine rush

Modern neuroscience suggests that we all need a certain level of dopamine to feel okay. With dopamine, we act; without it, we don’t. Too much or too little can be a problem. Novelty, challenge, alcohol, sex, cocaine, chocolate…all lead to a spritz of dopamine (or a tsunami). Even just thinking about doing something that has led to pleasing feelings in the past will cause dopamine to be released…and then action may follow, but not always good action. And if you blitz your dopamine system too often, only that drug or activity may “ring your bell.” This is why vitamins for drug detox include C Vitamins, which  can stimulate the production of dopamine, often naturally low after prolonged substance use.

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So what are some alternatives to addictive behaviors?

Steps to living healthy

1. Accept the gap.

If you continually get in trouble with a particular chemical or activity, you will have to accept the “gap.” There is a gap between what you want to do in the short-run and what you can do, without messing up your life. And you can make things worse by demanding that that gap go away or not exist.

2. Set goals.

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You won’t give up a favorite state of consciousness – something you like very, very much – without having a larger or more important goal that you want even more…or perhaps many goals, for example, good relationships, meaningful work, and the ability to have fun doing other things like fishing or cooking.

3. Do what is good for you.

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What “rings your bell” or “lifts your spirits” but does not wreck your life? Those are the things you should do more of. Some give an immediate lift (music). Others, like relationships, yield their lift at various times and places. The lift is not so immediate and apparent but no less important. You can sense what lifts your spirits. Initially, partly because you have whacked your dopamine system and it will take time to repair itself, nothing may ring your bell. But, given some time, you can watch which activities lead to a richer, more enjoyable life and which lead to more chaos and misery.

4. Expect down times.

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Nothing will work all of the time. Why do Americans think they should be happy all or most of the time? Our moods are like the weather. There are gray days and stormy days, as well as sunny days. So find other ways to lift your spirits, spritz your spritzer and lift your dopamine levels. At the same time, resist your demand to close the gap. Where is the evidence that you can’t stand it! And why is it so horrible that your mood is gray in the first place?

Change and acceptance

And, paraphrasing a prayer by Neibuhr for those who do not believe in a “Higher Power”:

May we learn how to change the things we can change, how to accept the things that we cannot change and how to cultivate the wisdom to know the difference.

This is the challenge. When we accept it, we will feel better – not always, but often.

About the author
SMART Recovery® offers free, self-empowering, science-based mutual help groups for abstaining from any substance or activity addiction. SMART stands for Self Management And Recovery Training. The SMART Recovery 4-Point Program helps people recover from all types of addictive behaviors, including alcohol, drugs, substance abuse, gambling addiction, and addiction to other substances and activities. SMART Recovery currently offers more than 650 face-to-face meetings around the world, and more than 16 online meetings per week, including a weekly online meeting for Family & Friends. Phone: 866-951-5357 OR 440-951-5357


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  1. Great advice. I have some more suggestios:
    1 Embrace your addiction like it is a living part of you ( it is) Keep it close to your heart like a small snake. Handle the cravings ( yes, there will be cravings) by recognizing the snake’s stirring. You own it. You control it. I call my addiction Beloved. She is a small part of the whole, where she used to be everything,
    I believe that personifying a condition gives the rational mind a chance to deal with the devastating memories.

    2 Find another thing to be passionate about.
    If I haden’t had a deadline to pass a physical for immigration, I would be dead today- there are hardly any old junkies, Immigration was the one passion that lived een farther down in my psyche and drove me furiously,through cold turkey and the following weeks. It is in the end about our choices. We are not helpless and disabled, even in the darkest hours of addiction.

    3. Do for others as soon as you can. Human beings achieve the highest level of fulfillment by being in service to others.

    These are the things that I learned in 38 years of sobriety,

  2. Hi Smart Recovery!
    This was a very well written useful article. I thank you for taking some time to share various ways addicts can be happy in their recovery. I look forward to reading more posts from you.
    Thank you~

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