Setting Goals During Recovery From Substance Abuse

Mental Health | 6 January, 2023

You’re not alone in feeling overwhelmed by the pressures of sobriety. When the pressure feels like you’re filling everyone else’s metaphorical cup with your energy, the standards of perfection make the path to total sobriety feel darker and unattainable. There are ways to relieve feelings of unease in sobriety and addiction treatment without turning to unhealthy coping mechanisms.

Take a moment to give yourself the gift of grace when necessary. Minor changes can have an enormous impact on your day-to-day life. Whether it’s a brisk morning walk, a healthy meal, or starting a new regimen, setting up an upward spiral for yourself in the new year can happen. With small doses, your upward spiral can exist in the form of new habits.

Paramount Wellness Retreat is a detox and rehabilitation facility nestled in the countryside hills of Southern Middlesex County, CT.   Paramount nurse Meg Geyser, RN, provides four small self-care essentials that can be implemented into your daily routine, especially leading into the new year.

1. Stay Hydrated

While this may seem standard and straightforward, hydration is one of the significant keys to optimal physical and mental health. Most who are on their recovery journey may not realize the toll that substances can take on their levels of dehydration. In addition to substance use, some contributors to dehydration include medications, unhealthy foods, and environmental factors. “We tend to accumulate more toxins in the winter,” Geyser states, as our bodies slow down when hibernating.

Geyser advises drinking 8-16 ounces of water upon waking up. Hydration is vital for “boosting your energy levels and flushing out toxins,” acting as a natural detox in addiction treatment. She suggests always having a water bottle handy.

2. Let Go of Perfection

We can often be very hard on ourselves when trying to stick to our intentions while living a life of sobriety. To gear yourself up for success, Geyser recommends setting achievable, bite-sized intentions and shifting your mindset. Usually, we set up huge expectations for radical growth at the beginning of the new year. Geyser suggests reminding yourself, “[Maybe this year] is not what I thought it was going to be, but it’s going to be authentic, good enough, and meaningful for me.”

Geyser emphasizes the importance of letting go of the pressure for perfection in a life of sobriety. She states, “maybe you’re going to start a new tradition or a new ritual that’s going to be even more meaningful, but let go of that pressure on ourselves to create something, you know, perfect.” You can forge your own unique path by letting go of societal expectations and permitting yourself to take what’s in your stride in your recovery journey.

3. Acknowledge & Process Grief

It can be easy to compare yourself to others–scrolling through social media or even just showing up at work–which can create warped illusions of reality. “We have this idea that everyone is out there having a great time…doing all these amazing things,” Geyser explains, “especially with social media.” You know, but the real story is, we’re all struggling.” Difficulties may arise when we let our comparisons dictate our well-being.

Instead of holding in these feelings, Geyser suggests connecting with someone you trust— a therapist, friend, or family member.  “A lot of times in that connection,” Geyser continues, “you’ll find that other people have the same experience,” reminding us we are not alone in our struggle.

4. Recharge in Solitude

There can be many stressors in our day-to-day life, which can drain energy levels and magnify the pressure to show up and perform optimally. The act of spending time in solitude is one of the most understated ways of recharging.

Geyser encourages using mindfulness practices to help recharge your battery. “Take a few deep breaths,” she says,  “Notice the sounds around you…whether it’s birds chirping or the snow falling or whatever…just really take a break, be in the moment, and be with yourself in mindfulness.” Even when out publicly, listen to your body’s response to your environment and honor those feelings. When alone, create a sanctuary where you can dedicate space and time for yourself and can find peace. Solitude will offer a place to recharge and get to know yourself, setting your own standards rather than succumbing to the pressures of everyone else.

Meg Geyser, RN, attended Yale University, where she obtained her RN license and master’s degree, specializing in psychiatric nursing. As a fitness specialist, she spent much time mountain biking, participating in adventure races, and teaching Zumba. Over time, her passion shifted to Yoga, where she “became instantly hooked”—so much so that she completed her yoga teacher training to educate others about its benefits. To leverage her nursing roots to help addicts recover, she found that Paramount is the perfect place to meld her passions with her expertise while staying close to her roots in Haddam, CT.