How to practice self-care in long-term recovery

Long-term recovery from drug and alcohol addiction, as well as certain mental health conditions, can be a challenging, life-changing journey.

Many people in recovery find themselves quickly rebuilding their lives –– getting their children back, advancing in their careers, and taking on new responsibilities –– but when life gets busy again, it's easy to neglect self-care.

During recovery, challenges and triggers can make it easy to lose sight of why the journey began, which can cause a person to lose sight of their own well-being.

Paola Vidauri Luna, LMFT and Clinical Therapist II at Loma Linda University Behavioral Health, emphasizes the importance of engaging in self-care during recovery.

“Practicing self-care helps prevent burnout and relapse, keeping people connected to their purpose and their health,” Vidauri Luna says.

To incorporate self-care into long-term recovery, Vidauri Luna offers these 10 practical tips.

Get a check-up

Physical health is important during every stage of recovery, but it’s crucial to address it as early as possible.

“Many people immediately think of exercise, which is great, but when was the last time you had a physical exam or went to the dentist?” Vidauri Luna points out.

During active addiction, people tend to neglect their health as part of a self-abuse cycle. This neglect can add up over time, potentially causing elevated liver enzymes, untreated cavities, or even more serious infections. 

Prioritize sleep

Getting at least 7-9 hours of sleep helps to focus the mind and gives it clarity to be able to make appropriate decisions. Without adequate rest, it becomes harder to think clearly, manage emotions, and cope with everyday challenges.

Read: Navigating triggers and cravings in addiction recovery

Regularly practice coping skills 

Many recovery programs teach a variety of coping skills like deep breathing, grounding techniques, and journaling, but people often only use these tools when they’re already in crisis. 

Instead, Vidauri Luna says to practice these coping skills when you’re feeling good so they become automatic. 

"When a crisis does occur, your response is muscle memory,” she adds.

Set boundaries

The more a person in recovery “people-pleases” for others, the easier it is to lose sight of their purpose. It’s natural to want to repair relationships, but constantly saying yes can lead to burnout. 

Healthy boundaries protect your time and mental health and allow you to rebuild relationships in a way that safeguards your well-being.

Stay active

In addition to maintaining healthy coping skills, it’s also important to give yourself permission to take care of your mental and emotional health. Simple activities like going for a walk, practicing yoga, or doing anything that naturally boosts your mood release feel-good hormones and improve your ability to manage stress much more effectively.

Therapy

Ongoing therapy is a valuable part of self-care because it provides structured accountability not just for actions but also for feelings.

“Therapy helps you recognize where you may need to set boundaries, what areas you still need to work on, and what emotions or experiences you might be suppressing,” Vidauri Luna says.

Make time for self-reflection

In the constant go of life, it can be easy to start operating on autopilot, which can cause neglect for the emotional aspect of self-care.

Staying busy during recovery is common, but Vidauri Luna warns that constantly being on the go can leave little room for meaningful self-reflection.

“Making time for self-reflection is a powerful self-care technique because it helps you check in with yourself, identify areas for improvement, and offer yourself the grace you might be withholding,” Vidauri Luna says.

When you take time to intentionally reflect, you may realize you’re neglecting your physical health because you’re not getting enough sleep or that you’re missing out on quality time with your children because you’re always busy.

Maintain a journal

In recovery, journaling is a valuable self-care tool that allows you to keep track of thoughts and emotions throughout the day and can be influential in helping to process strong feelings, which naturally come up in long-term recovery. 

Additionally, Vidauri Luna notes that patients sometimes arrive at therapy sessions having forgotten what they want to discuss. Keeping a journal helps make it easier to stay focused during therapy.

Be mindful of diet

It’s common to develop strong cravings for sugar, sugary drinks, and bubbly sodas because they can act as a substitute addiction. 

“Excessive sugar and caffeine intake can have both mental and physical consequences for recovery,” Vidauri Luna says.

Finding a balance between nutritious foods and indulgences like sugar and caffeine can help prevent swapping one addiction for another while supporting both physical and mental health.

Have a support system

Whether it's a sober community through self-help groups like AA or NA or a designated support buddy, having a strong support system is vital for recovery.