You made it to Part 5 of the LMV Counseling’s Make a Change series. You’re killing it! Way to hang in there and way to keep coming back. If you’re coming across this guide for the first time, we recommend you start at part 1 and walk through the series. Trust us- there are some great tips you won’t want to miss.
Did we mention change is hard? Well we’re here to support you the whole way. If you feel that this is becoming challenging for you and you’d like some additional support LMV Counseling has the team to help you make the changes you desire. Get Started Now.
These tips will help you stick to your substance use guidelines, no matter what your goal is. Get set for success by trying some of the behaviors below.
- Eat a healthy diet. Increased sugar and processed food intake can actually induce cravings for other mind-altering substances. The crash from ingesting these foods can leave you craving a pick me up.
- Get plenty of sleep. Aim for an average of 8 hours of sleep. Some people will need more than 8 hours, particularly if you’re experiencing withdrawal symptoms from cutting down on substances.
- Keep active and establish a regular exercise routine. Exercise is THE MOST UNDERUTILIZED anti-depressant. Try walking, yoga, or joining a gym.
- Drink plenty of water and other non-alcoholic drinks. Stay hydrated! Your urine should be a light yellow or clear color. If your urine is darker than this, it’s your body’s sign it’s dehydrated.
- Keep busy with non substance use activities. Take up a new hobby or spend more time on an old one.
- Make non using friends. If you’re used to engaging in activities surrounding alcohol or drug use, it may take some time to find friends outside of these environments.
- Give yourself non substance use treats occasionally. You deserve it!
- Put the money you save into a special fund to save up for something you really need or want. You’ll be surprised at the amount of money you can save when your money isn’t going to alcohol, cigarettes, or drugs.
These tips will help if your goal is to cut down:
- Only buy the amount you want to use for one session.
- Avoid having a stash that might tempt you to use more.
- Start using later than usual and finish earlier.
- Declare regular non using days.
There is not a one size fits all when it comes to treatment. Many people benefit from integrative treatment approaches. These integrative or alternative treatments focus on enhancing the mind and body’s natural productions to begin the healing process. Research has shown that improved nutrition and certain supplements can help reduce cravings and diminish withdrawal symptoms. A significant amount of individuals who ingest substances lack essential nutrients and are deficit in important minerals. Research has shown that individuals with a magnesium deficiency have reported a more difficult time managing withdrawal symptoms and higher ratings of discomfort.
Other non-medical interventions focus on utilizing the mind to help heal the body and mind. Try adding the following approaches to your routine to help improve your ability to make a change:
- Breathing techniques
- Chiropractic care
- Deprivation salt tanks
- Pet therapy
There are many ways out there to help heal your body and mind from substance use. They can absolutely be worth exploring. Who knows? You might begin to find it fun to try out different methods.