It’s hard to overestimate the importance of a work-life balance in recovery. If your schedule leaves you frazzled and stressed at the end of the day, you’re at a higher risk for relapse, and your quality of life will suffer. Here are some important points about the importance of work-life balance and some tips to help you successfully navigate school, work, and life.
The Importance of Work Life Balance for a Low-Stress Life
Stress is a major trigger for relapse and keeping it under control is important in recovery. If school and work become overwhelming, you’re left with chronic stress that permeates your whole life and can quickly lead to a slip-up.
Here are some things you can do to minimize your stress:
- Develop a routine. Set a daily schedule that includes time for self-care, time for relaxation, and adequate time to take care of responsibilities like school, work, paying bills and keeping your living space tidy.
- Meditate. According to Harvard Medical School, daily meditation not only reduces stress immediately, but also improves your body’s stress response in the future.
- Have fun. Having a good time reduces stress and improves your mood. Engage in hobbies that offer fun and relaxation as well as the opportunity to develop healthy relationships.
The Importance of Work/Life Balance for Self-Care
A high level of self-care is central to successful recovery, according to an article published in the Yale Journal of Biology and Medicine. If you’re not taking care of yourself, you’re likely to experience more negative emotions and feel run-down and stressed. A high level of self-care leaves you feeling confident, strong and motivated. A healthy work-life balance leaves plenty of time for focusing on your most basic needs.
These are a few essential self-care tasks that are a major boon to recovery:
Get adequate sleep. Adults need seven to nine hours of sleep each night for optimal functioning. Adequate sleep promotes a strong immune system, a stable mood and better concentration and focus.
Eat healthy food. Unhealthy, processed foods affect your overall level of health, and they can lead to blood sugar spikes and cravings. Strive to eat whole foods and a mostly plant-based diet of fruits, vegetables, whole grains and lean proteins.
Exercise. Daily exercise improves your overall health and produces feel-good brain chemicals that improve your mood. It reduces stress, increases energy, improves sleep and promotes optimal focus and concentration.
The Importance of A Work/Life Balance for Healthy Relationships
When you’re overwhelmed with work or school, it’s easy to neglect relationships. According to the Substance Abuse and Mental Health Services Administration, having a strong, supportive social networks is one of the four pillars of successful recovery. Maintaining a healthy balance between work and life ensures you have time to nurture your relationships.
Schedule social time. Whether it’s a short coffee date, a study session, or even just a chat on the phone, regularly reaching out to the people in your sober network helps ward off feelings of isolation and loneliness, which are detrimental to recovery.
Join a club. Joining an academic, athletic, or social club can expand your social network and provide enjoyment in a structured environment on a regular basis.
Attend meetings. If nothing else, attend your support group meeting every day for healthy social interaction and peer support.
Understanding the importance of a work-life balance can help motivate you to prioritize and schedule your week so that you have plenty of time to take care of yourself, nurture your relationships and meet your obligations at work, home and school without undue stress. If you’re having a hard time striking a balance between work, school and life, talk to a counselor, who can assist you in making positive changes for an ongoing successful recovery.
Treatment for a substance use disorder has many facets to it, including rebuilding family relationships during addiction recovery. Addiction is a complex illness, and it affects many different aspects of a person’s life. One area that is likely to have taken a major hit is the relationship between the person suffering from a substance use disorder and their family. That is why many experts often refer to addiction as a family illness.
To help in rebuilding family relationships during addiction recovery, many treatment facilities provide the opportunity for people to attend family therapy sessions. Depending on the facility, family therapy sessions may include all immediate members of the family. Alternatively, therapy sessions may be available on an individual basis. High-quality facilities will offer a combination of individual and family therapy sessions.
The purpose of family sessions is to help the client understand the way the addiction has affected the lives of the rest of the family. Equally important, these sessions help the family understand what is happening to their loved one. Family members learn many ways to help and support the recovering person.
Family therapy teaches people how to communicate more effectively. If the addiction has been present for a long time, it is likely that communication has broken down. The person suffering from addiction might be unable to process and internalize anything anybody else says. Meanwhile, their family members may have given up trying to reason with them.
The lack of communication must be addressed to help in rebuilding family relationships during addiction recovery. During family therapy, all parties will learn positive ways to deal with issues that are bound to arise.
Rebuilding Family Relationships During Addiction Recovery
When people develop an addiction, they are often in denial about their condition. They might try to make excuses for their behavior. They may even try to blame other family members for the way they behave. This can cause deep resentment.
People suffering from addiction must face the fact that it is their illness that is the problem. Accepting responsibility for past actions and behaviors is critical if a person with addiction is to recover. It is also critical in rebuilding family relationships during addiction recovery.
Having Realistic Expectations
Treatment programs concentrate on helping people who are addicted to replace negative behaviors with positive ones. That includes helping people develop the habit of positive thinking.
Although addiction is incurable, every person who has it can learn to manage it. Treatment programs will emphasize that there is always hope.
It is beneficial for people who are in recovery from addiction to have an optimistic and positive outlook. Family members may need time to develop the same level of optimism and hope.
It is possible to rebuild relationships that have been damaged by addiction, but it will take time and effort. As long as everyone involved is committed to a better future and makes a positive contribution to building that future, there is no reason not to be optimistic.
Intensive outpatient programs are a major stage in the recovery process for people who suffer from addiction. During treatment, clients are educated about the importance of seeking support and help after IOP. This can be the crucial difference between staying healthy and struggling to maintain sobriety. If you are participating in an IOP or have recently completed a course of treatment, here are some important steps you should take.
Steps to Take After IOP
- 1. Enroll in some type of aftercare program.After IOP, you will most likely feel confident in your ability to manage your addiction, and you will be optimistic about the future. However, recovery is a perpetual journey, and you will find it easier to stay in control if you seek out the many resources that are available to help you.
After IOP, you have a wide variety of aftercare programs to participate in. These include joining groups like AA, NA or the SMART recovery program. You should pick the ones that you feel best suit you.
- 2. Prepare a plan of action should you yield to cravings.While you will feel optimistic after IOP, there is a real risk of relapse. The National Institute on Drug Abuse reports that that 40-60 percent of people in recovery are likely to relapse after addiction treatment. This rate is roughly equivalent to the rates for other chronic illnesses such as asthma or diabetes.
Relapse is rarely a sudden occurrence. There are distinct, identifiable stages that most people go through before relapsing. Learn about these and plan what you will do when you recognize that you may be on the path to relapse. Make a list of people you can contact when you feel a lapse is likely.
- 3. Create a healthy lifestyle after IOP.Addiction is a type of illness in which the individual has deeply embedded behaviors that are negative or destructive. Over time, people who are addicted to drugs or alcohol tend to neglect other aspects of leading a healthy life. Keeping yourself physically and mentally fit will help you stay sober.
During treatment, you will learn about emotional and physical triggers that make you think about using substances. Try to make changes in your life to avoid as many of these triggers as possible.
Stress is one of the most common triggers. Not all stress is avoidable, but it can be managed. Regular, vigorous exercise helps to relieve stress. There are also many exercises and techniques specifically designed to relieve mental stress. Learn some of these and practice them regularly.
Addiction Is a Disease; Keep This in Mind After IOP
It is easy to forget that your illness is a chronic and incurable one. You can begin to believe that you have it completely under control, but you will always be vulnerable to cravings. Sometimes, they will come unexpectedly. It is a good idea to remind yourself at the start of each day that you have an illness that needs to be constantly managed. Keeping this thought in mind will help you successfully prevent relapse.
This is the final article of the five-part series Benzodiazepines: What You Don’t Know Can Hurt You. Read part four, Relapse Prevention During Klonopin Withdrawal.
Benzo Buddies is a popular online support group for people going through benzo withdrawal. But while many people find Benzo Buddies helpful, others have found it and similar websites to be more harmful than beneficial.
Because Benzo Buddies is privately run, many users complain that their posts are censored or deleted. Additionally, while Benzo Buddies puts an emphasis on staying positive, many users share harrowing stories that can trigger some users.
A number of Benzo Buddies participants report that the overall tone of the group is judgmental and can border on abusive. An overarching theme on Benzo Buddies is that seeking medical or other professional help for ending a dependence on benzos is unnecessary, and it’s even frowned upon. Some members of this forum dispense medical advice while discouraging seeking the help of a professional.
Most people who have an addiction need professional help to overcome it, according to the National Institute on Drug Abuse. NIDA also stresses that good intentions and willpower are rarely enough to send an addiction into remission for the long-term.
Quitting taking benzodizapines is only part of the battle. The rest of the battle is identifying and changing self-destructive thought and behavior patterns, getting mental illnesses like anxiety and depression under control and developing the skills you need for successful ongoing abstinence.
Although Benzo Buddies and other privately run forums don’t offer the type or level of support many people need, support groups in general can be enormously helpful for ending dependence and addiction for the long-term. In fact, support from family, friends and others in recovery is one of the pillars of recovery, according to the Substance Abuse and Mental Health Services Administration.5 But choosing a high-quality, well-moderated support group is essential for getting the best level of moral support and the most sound advice.
Well-known and reputable support groups for addiction include Narcotics Anonymous, SMART Recovery and, for those with a co-occurring mental illness, Dual Recovery Anonymous. These groups are recommended by the Substance Abuse and Mental Health Services Administration and offer both in-person and online meetings and provide quality moderation and facilitation. As we wrote about in a recent article, the type of support group one joins is less important than the community support they offer. Outcomes for longterm sobriety are far better for people who actively participate in a recovery support group.
Recovery is Possible
Benzo withdrawal doesn’t have to be miserable or dangerous, and you don’t have to be a slave to your addiction any longer. Detox and addiction treatment lead to successful recovery and a higher quality of life and well-being. Seek professional help today if you or someone you love is struggling with benzodiazepine addiction.
Download this entire series as a fully illustrated eBook, Benzodiazepines: What You Don’t Know Can Hurt You