It is common for individuals to believe that sobriety is something that can be achieved or otherwise traditionally “completed” once an addiction treatment programme is finished. Contrary to this notion, however, it is necessary to recognise that sobriety does not end with treatment. Rather, sobriety is a lifelong journey that requires ongoing lifestyle changes to maintain lasting abstinence and recovery. Furthermore, while treatment is a vital step in healing, it is only the beginning of a lifelong recovery journey. Those seeking recovery from chemical and behavioural addictions can benefit greatly from acknowledging the necessary changes that must be made to one’s lifestyle to enable effective and lasting recovery.
PCP – The Perry Clayman Project is dedicated to walking alongside individuals as they heal from the lasting consequences of substance abuse and other behavioural addictions. Whether an individual is taking their first step into treatment, graduating from a secondary treatment programme, or is ready to participate in aftercare, our facilities offer a wide range of treatment programmes across the UK to meet our clients where they are in their recovery journeys. We ensure that all of our clients have the education, tools, and professional support that they need to not only establish sobriety but also maintain it well throughout their lives.
The Necessity of Participating in a Professional Addiction Treatment Programme
Many people may question the need for professional treatment when struggling with chemical addictions or other maladaptive behaviours. Often, this is because most people do not want to admit or accept that they have a problem that requires professional guidance and support. Further, many people may even think that they can get a handle on their own substance use by attempting to slow or moderate their use. However, those with established addictions who attempt this will quickly fall back into chronic substance-using habits over time if professional help is not utilised.
The Impact of Alcohol and Drug Use on the Brain
Simply put, alcohol and other drugs alter brain structure and chemistry in intense ways. Because of this, anyone who engages in recurrent alcohol and drug use is increasingly vulnerable to developing an addiction – recognised as the most severe type of substance use disorder (SUD). According to the National Institute on Drug Abuse (NIDA), the long-term use of chemical substances informs lasting changes in brain chemical systems and circuits that affect the following functions:
- Learning
- Judgement
- Memory
- Stress
- Behaviour
- Decision-making
In addition, nearly all substances affect the brain’s reward circuit, which “links together a number of brain structures that control and regulate our ability to feel pleasure,” according to NIDA. This circuit is wired to motivate a person to engage in and repeat behaviours that inform feelings of pleasure. For a healthy individual that does not engage in substance use, their reward circuit will motivate behaviours such as eating, socialising, and having sex.
On the other hand, for an individual who engages in recurrent substance use, their reward circuit will become hijacked over time. This is because alcohol and other drugs trigger the utmost feelings of pleasure and, in turn, reduce the experience of pleasure achieved from other natural rewards. As a result, their brain will strongly urge continued substance use through alcohol and drug withdrawals and other cravings – even long after substance use has ceased.
How Addiction Triggers and Perpetuates Detrimental Lifestyle Changes
As a result of hijacking life-sustaining functions and associated brain areas, addiction often triggers detrimental lifestyle changes. For instance, those with addiction are vulnerable to developing mental illness and vice versa, and the two conditions commonly co-occur. The National Institute of Mental Health (NIMH) sheds light on three possibilities that may best explain why SUD often co-occurs with mental illness:
- Both conditions share common underlying risk factors: These can include genetic vulnerabilities, exposure to trauma, and other environmental factors.
- Mental illnesses can trigger the development of SUD: Those who struggle with mental and emotional distress are more likely to self-medicate using alcohol and other drugs. Over time, however, substance use can exacerbate mental health symptoms and also inform SUD.
- SUD can trigger the development of mental illness: Recurrent substance use can inform brain sensitivities that can make an individual more likely to develop a mental illness.
Furthermore, SUD and other mental illnesses are accompanied by a variety of symptoms that can greatly interfere with an individual’s ability to function normally in daily life. While symptoms range in type and severity and must be assessed on a case-by-case basis, it is common for symptoms of mental illness and SUD to impair an individual’s ability to:
- Concentrate and focus
- Retain memory
- Fully think through decisions as well as consider potential consequences of behaviours
- Socialise well with others
- Appropriately navigate conflict
- Healthily cope with stress
- Meet major responsibilities with work, school, or childcare
- Care for themselves or others
In addition, those with addiction are also vulnerable to:
- Job loss and unemployment
- Mental health and social functioning difficulties
- Relationship and other interpersonal problems
As mentioned previously, many individuals with addiction will attempt to slow or cease their substance use on their own once the consequences of their use become apparent. Despite this, attempting sobriety at home does not set individuals up for lasting success. Many may effectively cease their use for a small period of time, only to later return to alcohol and drug use in greater quantities.
Lifestyle changes are often the culprit of perpetuated alcohol and drug use. For instance, sobriety can seem impossible if an individual is living with others who also engage in chronic substance use. If an individual truly wants to establish new lifestyle changes to prioritise lasting sobriety, they must participate in a professional addiction treatment programme.
How Does a Professional Treatment Programme Inform Lifestyle Changes for Lasting Sobriety?
Professional addiction treatment programmes provide clients with the professional guidance and peer support that is needed to effectively establish and maintain sobriety. More specifically, according to NIDA, professional addiction treatment “enables people to counteract addiction’s disruptive effects on their brain and behavio[u]r and regain control of their lives.” By participating in an intensive treatment programme, individuals have the opportunity to address and reverse any damage caused by substance abuse, learn how to manage triggers and cravings and pave new lives for themselves in sobriety.
Addiction treatment is offered in a number of different formats. The book Substance Abuse: Clinical Issues in Intensive Outpatient Treatment by the Substance Abuse and Mental Health Services Administration (SAMHSA) explains that for substance abuse, treatment exists as a continuum of care. Continuum of care refers to a treatment system where clients “enter treatment at a level appropriate to their needs and then step up to more intense treatment or down to less intense treatment as needed.” The American Society of Addiction Medicine (ASAM) identifies five main levels in a continuum of care for substance abuse treatment:
- 0.5: Early intervention services
- I: Outpatient services
- II: Intensive outpatient programmes & partial hospitalisation programmes
- III: Residential/inpatient programmes
- IV: Medically managed intensive inpatient services (highlighting detoxification services)
Individuals with moderate to severe symptoms of SUD are recommended to enter treatment at level IV, beginning with detoxification (detox) services. As individuals withdraw initially from chronic substance use, they are likely to experience withdrawal symptoms – some of which can be life-threatening. Alcohol and drug detox programmes provide medical and psychological support to individuals as they detox any remnants of substances from their bodies. Professional detox ensures that individuals remain safe and comfortable during withdrawal as well as provides a clean slate for individuals as they move through the following stages of treatment.
After detoxification, individuals can work with their care team to determine the best route for treatment. Some may move into a residential treatment programme, while others may consider outpatient treatment depending on their unique needs and goals for recovery. Treatment will help individuals establish healthier patterns of thought, emotion, and behaviour while helping them overcome the underlying causes of recurrent alcohol and drug use. Often, many therapeutic modalities are incorporated into any treatment programme, from individual and group therapy to holistic interventions like yoga therapy and more.
Undergoing Lifestyle Changes During and After Treatment to Enable Lasting Sobriety
The lifestyle changes needed for lasting sobriety can be implemented as early as before an individual decides to enter addiction treatment. However, as most individuals with addiction do not understand what lifestyle changes are necessary for sobriety, professional treatment can equip individuals with the education they need to understand and implement essential changes to their lives. Furthermore, because an individual’s needs are everchanging, it is essential to understand what lifestyle changes to consider throughout long-term sobriety, especially once a treatment programme is completed.
Sleep Hygiene
The first of many lifestyle changes that must be considered to maintain lasting sobriety after treatment pertains to an individual’s sleep hygiene. According to a publication by SAMHSA, “Sleep problems are a common complaint among people with substance use disorder.” In active addiction, individuals often compromise the quality of their sleep to engage in substance use. Moreover, certain substance use directly interferes with an individual’s ability to fall asleep and stay asleep. In early recovery, insomnia and other sleep problems may continue to occur and last months or years after initial sobriety.
Proper sleep hygiene plays an undeniable role in wellness. Quality sleep improves cognitive functioning, mood, and overall health. Thus, by ensuring proper sleep in addiction recovery, individuals can experience more clarity, concentration, and motivation to maintain sobriety long-term. Some factors that can improve sleep hygiene include:
- Keeping a consistent sleep/wake schedule
- Avoiding meals and caffeine before bed
- Ensuring that the sleeping environment is dark, cool, and comfortable
- Removing electronics from the bedroom
Healthy Eating
Another important contributor to wellness and lasting sobriety in addiction recovery is a well-balanced diet. In addition to quality sleep, proper nutrition is often the next thing to go when active addiction takes hold. Thus, increasing nutrition levels through healthy foods – like greens, proteins, and fibres – can allow the brain to heal itself more quickly while producing greater energy. In addition, it can help the body understand how to function properly and reverse health damage caused by substance use.
Daily Exercise
Incorporating physical activity into one’s daily routine can also greatly benefit the addiction recovery process. Not only does exercise help strengthen the body and mind, but it also fosters healthy stress management techniques, improves mood, and increases self-esteem. Physical activity can also act as a distraction against troublesome substance cravings in long-term recovery.
Additionally, engaging in exercise can also rewire the brain to seek out natural rewards rather than continued substance use. This is because both exercise and drugs act on the brain’s reward circuit. While this circuit may be hijacked as a result of addiction, regular exercise can inform quicker healing.
Some examples of physical activity that can enhance lasting sobriety include:
- Hiking
- Swimming
- Running
- Biking
- Yoga
- Dancing
- Muscle training
- Gardening
Social Considerations
To enable lasting sobriety, an individual must consider the role of their larger community and peer groups in their recovery journey. There are many social triggers that can derail an individual’s recovery process – even years after they initially established sobriety. For example, most individuals will need to consider making adjustments to their living situation, especially if their roommates continue to engage in alcohol and other drug use. In addition, it may be best to cut contact with those who are also struggling with SUD but are also not participating in professional treatment.
On the flip side, creating social boundaries can also make room for newfound peer relationships in addiction recovery. Individuals may create worthwhile friendships in group therapy that enable continued accountability long after treatment has ended. Furthermore, some may consider moving into a sober living home or another community home for greater peer support in early recovery.
Employment Opportunities
Finding, securing, or changing employment is another necessary lifestyle change to consider for lasting sobriety. There are many reasons why someone in addiction recovery may choose to change their place of employment. Some examples include:
- Feeling unmotivated or unappreciated at work
- Working strenuous hours
- Managing heavy workloads
- Feeling stigmatised or judged by coworkers
- Needing a change of pace
Fortunately, there are a plethora of different career opportunities that individuals in addiction recovery can choose from. Some may decide to pursue higher education at an accredited university, while others may transition to a less-demanding job to take better care of their mental health.
Coping Strategies
Lastly, incorporating a variety of coping strategies into daily life is another unavoidable lifestyle change that must be addressed for lasting sobriety. During treatment, clients will discover numerous different coping strategies that they can utilise to effectively process emotional distress and prevent distress from worsening further. These coping strategies must be regularly utilised to challenge any substance use triggers and cravings that are common in early and long-term sobriety. Some examples of coping strategies that individuals can implement into their daily routines include:
- Breathing mindfully when triggered by other drivers on the road
- Spending a few minutes in nature to unwind from the workday
- Taking breaks when in conflict with loved ones
- Spending time with loved ones when feeling depressed
Instilling Lasting Lifestyle Changes and Sobriety With Help From PCP
We at PCP – The Perry Clayman Project know that the aforementioned list only scratches the surface of lifestyle changes to consider for enabling lasting sobriety and recovery from addiction. Fortunately, we offer a variety of treatment options and programmes to help individuals not only secure sobriety but also sustain any changes made to their lifestyles for the sake of lasting abstinence. Some of the treatment programmes we offer include, but are not limited to:
- Primary alcohol and drug rehabilitation
- Secondary programme
- Third stage supported housing
- Daycare rehab
- Support for families
- Aftercare
We offer treatment in 2-week, 4-week, 8-week, and 12-week formats. Of these formats, we strongly suggest our 12-week (90-day) programme, as it enables clients to gradually process the Twelve Steps in 12 weeks. Furthermore, the longer a client stays in rehab, the better their treatment outcome.
Following participation in one of our treatment programmes, we offer an abundance of aftercare resources to ensure that our clients feel confident in their ability to sustain lasting abstinence. Aftercare takes place in a variety of formats and facilitates a long list of benefits for continued sobriety.
If you are seeking recovery from alcohol, drug, or other behavioural addictions, PCP – The Perry Clayman Project is here to help. We offer several rehabilitation clinics across the UK to guide clients as they heal from the lasting consequences of addiction. No matter where you are in your journey, we can offer you professional support and skill-building to enable lasting sobriety in your life. Moreover, we can assist you in establishing lifestyle changes that promote healthy coping in the replacement of substance-using and other maladaptive behaviours. To learn more about our primary, secondary, and aftercare rehabilitation programmes or for general addiction recovery support, give us a call today at 08000 380 480.