Recovery isn’t a straight line. Even when things are going well, there will be days when you wake up feeling off, when stress piles up, or when cravings show up out of nowhere. Maybe it’s a tough conversation, a disappointment at work, or a heavy mood you can’t quite explain. Whatever the cause, bad days are a normal part of life, and a normal part of recovery.
The goal isn’t to avoid every hard day. It’s to have a plan for getting through them without losing the progress you’ve worked so hard to build. Here are eight practical ways to handle the tough days and come out the other side stronger.
1. Acknowledge Your Emotions
When you’re having a bad day, the last thing you might want to do is sit down and think about the things that are bothering you. However, pushing your emotions away can make them increasingly difficult to manage. One way to help is to name what you are feeling. Are you frustrated? Sad? Lonely? Anxious? Tired?
By recognizing your emotions, you can take away some of their power. It can also help you respond with intention rather than reacting with impulse. The fact that you are feeling this way does not mean there is something wrong with your recovery—it just means you’re human.
2. Reach Out for Support
It’s tempting to want to isolate yourself when you’re having a bad day, but this can be counterproductive because isolation is a risk factor for relapse. In these situations, the best approach is to reach out to your sponsor, a supportive friend in recovery, a family member, or even a counselor.
When reaching out for support, you don’t have to know exactly what is bothering you. Just having someone to talk to can be enough to help put things into perspective.
3. Attend a Meeting
Whether it’s a 12-step meeting, a mutual help group, or an alumni meeting, getting together with others in a structured setting can be a great way to remind yourself that you are not alone. Most people in recovery find that hearing others share their successes and struggles can be incredibly motivating and a great reminder that everyone has hard days.
In fact, many people in recovery will tell you that the days you feel most like skipping a meeting are often the days you need support the most. And if you can’t make it to a physical meeting, online meetings are available 24/7.
4. Get Back to the Basics
Your body can usually tell you when it needs something, and on a difficult day, it may be screaming at you to take action. Are you hungry? Thirsty? Did you get enough sleep last night?
It may surprise you to learn just how much your physical health can impact your cravings and mood. This is why it’s helpful to get back to the basics. Eat healthy, nutritious meals. Drink plenty of water. Get outdoors and move with the sun on your face. Make sure that you are getting plenty of restful sleep at night.
5. Move Your Body
Whenever you’re struggling, one of the best things you can do is to get some form of exercise. Not only does this help to burn off excess stress, but it also boosts your feel-good hormones and gives you a chance to do something you enjoy.
When you’re having a difficult day, even something as simple as walking around the neighborhood can help clear your head. You don’t necessarily need to go for a run or lift weights. Annadel State Park is a great local resource for hiking trails and enjoying the beauty of the local environment.
6. Use What You’ve Learned
During drug and alcohol rehab, you were taught a variety of recovery skills designed to help you during difficult times. Now is the time to put those skills to good use.
Some examples of this include deep breathing, meditation, grounding, and journaling. If you find yourself struggling with cravings, you can try riding them out or “taping forward,” which involves imagining what your life will be like if you give in to the craving. Another good skill to use is projecting into the future, which can help put things into perspective by reminding you how far you’ve come.
7. Be Gentle With Yourself
If you are having a bad day or night, you might find yourself engaging in negative self-talk. I should be further along in my recovery. I should have handled that situation better. Criticizing yourself isn’t helpful, however, and the better approach is to treat yourself as you would treat a good friend.
On a difficult day, it can be helpful to remind yourself of all the things you did right, such as getting up in the morning or asking for help. All of these small victories add up to make incredibly meaningful steps in your road to recovery.
8. Celebrate Small Victories
Even on a difficult day, it can be important to do something that brings you joy, even if it’s just for a little while. This could be listening to your favorite song, cooking your favorite meal, spending time with a loved one or pet, watching a movie, or any other number of things that make you happy.
It’s crucial to remember that recovery is ultimately about enjoying your life without drugs or alcohol, so do what makes you happy. Plus, making yourself feel good can help you to get through the day and remind you of all the reasons why staying sober matters.
When A Bad Day Turns Into Something More
It goes without saying that everyone has bad days from time to time, but if your bad days are becoming increasingly frequent or difficult to manage, it may be time to seek further treatment. If you are struggling, it can be helpful to contact your counselor or treatment team. Returning to a higher level of care, such as intensive outpatient treatment, is a great way to ensure that you’re getting the support you need to stay in recovery.
If you or someone you know is in crisis or having suicidal thoughts, please call or text 988 or go to the nearest emergency room.
Finding Support at Pura Vida Recovery
Bad days in recovery are not fun, but they shouldn’t be the center of your journey. At Pura Vida Recovery, we believe that recovery is all about accountability, community, and joy, and we offer a wide variety of services, including outpatient care, residential treatment, and sober living. If you or someone you love is struggling with addiction, we encourage you to contact Pura Vida Recovery at (707) 879-8432.
Frequently Asked Questions About Getting Through Bad Days in Recovery
Is it normal to have bad days in recovery?
Yes, everyone in recovery has bad days, and it’s entirely normal. The important thing is to not spend too much time dwelling on them and to seek out the support of your treatment team when you need it.
Does having a bad day mean I’m going to relapse?
No, a bad day does not necessarily mean you’re going to slip. It simply means that you need to get through this difficult time and do whatever it takes to get back on track.
What should I do if I have cravings on a bad day?
It’s important to ask for help if you have cravings on a bad day. You should also use the recovery skills you’ve learned, such as riding out the craving or projecting into the future. If you find that cravings are becoming too much to handle, it may be time to seek out further treatment.
How can I prepare for bad days in advance?
It’s a good idea to make a plan for when you’re having a bad day and know who you can reach out to for help. Making this plan and keeping it in a safe place can be incredibly helpful when you need it most.
What should I do if I’m struggling overall?
If you’re struggling significantly with cravings, depression, or anxiety, it may be a good idea to get further treatment. You can talk to your counselor or treatment team about this and make a plan for how to proceed.
