Are you familiar with the Nick Jr. program Dora the Explorer? As the title suggests, Dora is an explorer, and she and her many friends invite young kids along on all sorts of explorations. Among her friends is Backpack. Backpack is…well…a backpack.
Dora’s animated adventures often include asking Backpack to reveal what she has inside that might help with whatever task needs to be completed. Backpack reliably provides the resources that Dora and her friends need (here is an hour’s worth of examples!)
We would like to suggest that a person in recovery from a substance use disorder has a metaphorical backpack filled with resources that can help prevent relapse (akin to keeping Swiper from swiping in a Dora episode). Remembering to take advantage of those resources is not always easy. That is why it is important to review your inventory from time to time so you are ready to address any situation or challenge that might arise.
Let’s open that metaphorical backpack and see some of the things inside.
Your Support Network
When you are in recovery from a substance use disorder, one of your most important resources is your support network. Each person’s network is going to look a little different, of course, but here are the kinds of folks you want to ensure are in yours:
- Your 12-Step (or other recovery group) meeting peers—including your sponsor or mentor
- Your closest friends who will always support you and your recovery efforts
- Your supportive family members who are committed to your well-being
- Your doctors and therapists
- Your faith community (unless you are likely to experience judgment there)
- The alumni group of the recovery center where you went through treatment
We have listed six groups, and each of those groups is made up of multiple individuals. That means your support network is probably larger than you might initially think. Being consistent about recovery meeting attendance, keeping your medical and therapy appointments, and cultivating strong relationships with friends and family are key ways to make sure this resource is always available when you need it.
Your Routines
Sticking to some regular routines in recovery can be quite helpful. We believe three specific routines should be at the foundation of your recovery efforts:
There are plenty of additional routines you could build into your day that will support your recovery. Some we frequently recommend include:
Sticking with a set of regular routines provides a sense of order to your day and tends to lower your stress levels. While it is important to give yourself some flexibility so that you do not fall into a rut, routines can help you keep your recovery going day after day after day.
Your Set of Resets
Though it would be truly wonderful if a person could go through treatment for a substance use disorder and then never feel the pull of drugs or alcohol again, sadly, things seldom work out that way. Cravings, feelings of anxiety, stress, and more can pose a threat to your recovery and can pop up when you least expect them.
Fortunately, your metaphorical backpack has plenty of room for a whole collection of tactics for seeing yourself through these challenging moments. You might think of these as rapid response tools. They do not take much time, but they can be very effective if you find yourself in a tough spot. We discuss each of the following ideas in more detail in this post:
- Employing a breathing technique known as “box breathing”
- Trying a countdown process that engages all of your senses
- Making a quick phone call to a friend (remember your support system!)
- Tidying up a mess
- Taking a short walk
- Doing some light stretching
- Listening to your favorite song
- Working on a puzzle
- Writing in a journal (remember your routines!)
- Reading something you enjoy
Knowing what you might do when a challenge arises helps you get on top of that challenge more quickly and in a healthy way.
Bel Aire is a ‘Place You Gotta Go’
In Dora’s stories, she often relies on her friend Map (who hangs out in Backpack’s side pocket). Map sings a catchy little tune that explains why he is important to Dora: “If there’s a place you gotta go, I’m the one you need to know. I’m the map!”
If you are struggling with a substance use disorder, Bel Aire Recovery Center is absolutely a place you gotta go. Why? Because Bel Aire has been recognized as one of the best substance use disorder treatment centers in the country.
We are committed to creating evidence-based, personalized treatment plans for each individual we serve because we understand no two people have identical needs. We will see you through medically supervised detoxification so you can get substances out of your system in an environment that is safe and free of temptations. We follow detox with a robust rehabilitation program built around group and individual therapy sessions. Once your time in treatment comes to an end, we provide ongoing support through our alumni program.
The best time to get help for a substance use disorder is always right now. As Dora would say, “Vámonos!” Let’s go!
