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3 Easy Tips to Make Sober Friends While Recovering from Addiction

3 Easy Tips to Make Sober Friends While Recovering from Addiction

Relapse is not uncommon. According to the National Institute on Drug Abuse, 40 to 60 percent of drug abusers currently in a treatment program or in recent recovery experience at least one relapse episode. Only after completing approximately five years of seemingly endless recovery do former users approach an 85% chance of achieving lifetime sobriety. The road is long, there is no doubt, but you don’t have to travel it alone.

Why Make New Friends?

Recovering from a drug or alcohol addiction takes a toll on your body. The desire to make new friends is probably one of the last things on your mind, if it’s there at all. But building a network of new friends is one of the best ways to make sure you stay clean. A strong support network including people who won’t judge you for poor decisions you’ve made in the past will give you someone to turn to when the temptation of relapse calls out to you on a particularly rough night.

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Spending time with new friends also helps keep you away from old friends who may promote or even enable your drug or alcohol addiction. It’s difficult to cut ties with old friends, especially if they helped you cope with some tough times; but being around them is likely to trigger unpleasant memories and increase your risk of relapse. This is likely not a risk worth taking, as it can destroy any chances of healing your relationships with sober friends and family members and building a brighter future.

How to Make Sober Friends

1. Join a Support Group

In early addiction recovery, you may feel reluctant and unwilling to admit you are struggling or to express how you feel, especially among a group of strangers. And that’s okay. Attending a support group is about more than just expressing your feelings—it’s about realizing you’re not alone, that others are dealing with similar struggles and need just as much support as you as they finally take control of their lives and say no to their addictions.

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You have something in common with these individuals, and together you can help one another stay clean and create a better future. It is reassuring and even motivating to know that someone who is sincerely willing to support you is merely a phone call away, even at three o’clock in the morning. Attending a support group regularly is a great way for you to build that type of relationship.

2. Invest in a Hobby

Taking up a hobby is more than just collecting paperclips or birdwatching on the weekends. It’s a great way to spend time doing something you enjoy, time you may have otherwise spent sitting around and, pre-recovery, getting wasted. Not only is it a better use of your time, it’s an excellent way to meet others who share your interests.

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Reading is a more entertaining alternative for escaping reality than getting high or drunk. You can do it on your own or volunteer to read to young students or the elderly. Consider joining a book club, where you can view stories from other people’s points of views and develop relationships with fellow readers. Maybe you’ve always wanted to learn your family history. Research your ancestors online to build your family tree and connect with relatives you didn’t know you had while discovering more about your heritage. Take photography classes. There are literally hundreds of hobbies to choose from.

3. Participate in Sober Activities

Instead of going clubbing or reconnecting with your old pals with drug or alcohol addictions, consider taking part in activities that keep you out and about and in good company.

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Ever wanted to further your education? Now would be the perfect time. Taking classes helps fill your spare time with subjects you’re interested in. With the countless classes you can take, homework requires a good portion of your time, as well. Get together with people from your classes to form study groups or just to hang out. There are so many things to see and do for free as well, where you can meet others with similar interests. Go to local festivals in the summertime. Google nearby towns for ideas on where to go and what to see. Explore historical sites. Visit art museums. The options are endless.

Featured photo credit: Credit: Andrew Krasnoyarsk/Pixabay via pixabay.com

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Dan Gellman

Director of Marketing for High Focus Centers

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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