National Recovery Month

Do you or someone you know struggle with addiction? We are here to tell you; you are not alone. In 2023, it was reported by the United States National Survey on Drug Use and Health (NSDUH) that roughly 54.2 million people aged 12 and older were in need of treatment for a substance use disorder. However, only 23% received the treatment they needed. ¹ These statistics prove how important addiction and recovery education is to the public.

What is National Recovery Month?

Every September since 1989, National Recovery Month is observed to promote and support new evidence-based treatment and recovery practices, the nation’s strong and proud recovery community, and the dedication of service providers and communities who make recovery possible. ² Just as we celebrate improvements of those managing and overcoming other health concerns, such as diabetes, asthma, and heart disease, Recovery Month is a time to celebrate the steps made by those in recovery. This helps reinforce the idea that behavioral health is crucial to overall health, prevention works, treatment is effective, and people can and do recover. ²

The Substance Abuse and Mental health Services Administration, or SAMHSA, works to increase awareness of mental health and addiction recovery by creating initiatives, accessing grant funding, securing public and private collaborations, and more to help celebrate long-term recoveries. With National Recovery Month, SAMHSA and those who have overcome addiction, or those going through addiction treatment, have a platform to share and celebrate their successes.

Bad Habits

When discussing addiction, it’s important to understand how to identify bad habits and learn ways to overcome them. A bad habit is any unhealth behavior that when engaged in so often, it becomes automatic. Some habits are healthy, like brushing your teeth daily or wearing your seatbelt in the car. However, bad habits often have negative effects on your well-being. Some bad habits include drinking heavily, smoking, skipping your workout, or eating junk food. All these bad habits could negatively impact your mental and physical health, which may lead to more health issues.

There are other forms of bad habits that take on forms of social behaviors. These may include always saying “yes”, skipping meals, being bossy, biting your nails, or listening to music at high volumes. Whatever form your bad habit comes in, it can be incredibly difficult to shake and you may often find yourself falling back on those old behaviors even when trying to make a change. Just know that overcoming a bad habit and making real change is possible, and you’re never alone through it.

Identifying Bad Habits

It may be hard to identify bad habits, especially when they often come automatically. One of the best ways to identify a bad habit is to figure out your triggers. Some triggers are more easily identifiable than others as they come in many forms; sights, smells, thoughts, emotions, or actions. For example, if a coworker yells at you, it may trigger you to feel stressed out. Once that trigger occurs, next comes the action or bad habit. Continuing on our example, after your coworker yells at you and you become stressed, you may reach for a cigarette. Your brain finds benefit from continuing a behavior, leading to that cigarette acting to ease your stress. ³

It's important to identify your triggers in order to identify your bad habits. Although it is difficult to break bad habits, curb addictions, or replace negative behaviors, it is still possible. It requires patience, persistence, and a will to change your life for the better.

Breaking Bad Habits

As previously mentioned, breaking bad habits can be difficult. However, it’s not impossible. Instead of focusing on giving up an existing habit, try replacing it with a healthier one. Going back to our example, when your coworker yells at you causing you stress, instead of reaching for a cigarette, take a short walk and focus on your breathing. This change in habit allows your brain to still find benefit from continuing a behavior.

While breaking bad habits can be difficult, it’s important to stay consistent and have realistic expectations on how long it can take before the bad habit is replaced. A recent study shows that it takes an average of 66 days for a new behavior to feel automatic. ³. However, if after a couple weeks you don’t feel the same satisfaction from walking and practicing breathing techniques as you did with smoking, don’t feel discouraged. Your brain needs time to make that new behavior feel automatic.

Breaking bad habits and curbing addiction is a long path, but you don’t have to face it alone. If you are needing extra help in fighting off addiction and bad habits, follow these 7 simple tips: ³

1.       Explore reasons for changing

2.       Set the right goals

3.       Identify the triggers

4.       Build your action plan

5.       Bring in mindfulness

6.       Cope with habit changes

7.       Know when to seek help

Community Support

Going down the path to recovery can be scary, full of uncertainty, but you don’t have to go through it alone. Gaining support of those around you is one of the most powerful resources you have. Whether you join a support group, recovery program, online community, or confide in your loved ones, building a support network can make your journey to recovery feel safe and encouraging.

Support Groups

There are many different types of community support groups available to those struggling with addiction. Here are some of the most common: ⁴

• Alcoholics Anonymous (AA): the most well-known and widely attended support groups for those struggling with alcoholism that follows a 12-step program

• Narcotic Anonymous (NA): similar to AA but focuses on those recovering from drug addiction and also follows a 12-step program

• SMART Recovery: a science-based approach that emphasizes self-empowerment and practical strategies that is built on a 4-point program

• Relief Recovery: offers a variety of quality addiction treatments

• Dual Recovery Anonymous (DRA): a support group designed specifically for those dealing with both substance abuse and mental health disorders

• Women for Sobriety (WFS): a support group tailored to meet the unique needs of women in recovery

• Secular Organizations for Sobriety (SOS): an alternative to the 12-step program that emphasizes self-reliance and rational thinking that offers support to those who may not resonate with spiritual or religious components offered from other support groups

• Refuge Recovery: a Buddhist-inspired approach that integrates mindfulness, meditation, and Buddhist principles

Build a Support Network

It’s important to build a strong support network when working through recovery. Building this strong network is an ongoing process and requires effort and commitment. Here are a few ways to build your support network: ⁴

• Find a sponsor

• Engage with therapy

• Connect with friends and family

• Participate in sober activities

• Utilize online support communities

• Volunteer or get involved in the community

• Practice openness and vulnerability

Your road to recovery can be long and may have a few speedbumps, but it’s achievable as long as you set your mind right. People can and do recover. If you or someone you know is struggling with addiction or mental health, help is available through the 24/7 Suicide & Crisis Lifeline by calling 988. Help is out there and remember, you are never alone.

Sources:

1. https://americanaddictioncenters.org/rehab-guide/addiction-statistics-demographics

2. https://www.naadac.org/national-recovery-month

3. https://www.helpguide.org/mental-health/wellbeing/how-to-break-bad-habits-and-change-negative-behaviors

4. https://wewantrelief.com/role-community-recovery/