12 Critical Tools for the First 90 Days of Recovery

 Every day without using can be uncomfortable especially when trying to practice and implement new recovery skills. This alone makes the first 90 days of recovery very critical. The first 90 days has been known as where most relapses occur.

When in recovery, you give up more than a substance, but also behaviors. If you are returning home from treatment, everything you left (friends, job, family, etc.) can be overwhelming. Recovery can be difficult to manage without structure, a routine and consistency. Without these things, recovery can collapse. Below are 12 critical tools for surviving the first 90 days of recovery. 

1. Create a recovery environment – get rid of anything in your home that’s related to using (alcohol, pills, or any other addictive substances or objects) that is easily accessible. Don’t think twice and if it seems difficult, ask for help from a loved one, another sober support or sponsor.
   
   
2. Create a daily routine – it has to be one you can keep to avoid being idle and leaving time open for your thoughts to wander back to using again. Your schedule can include going to 12-step meetings, doctor or therapy appointments, spending time with family, sleeping, work, exercising, etc. In addition, make appointments for any past annual check-ups or dental visits.
   
   
3. Give thanks for each day – express gratitude for your successes, lessons learned and accomplishments. Thank yourself, God or a higher power. Try to practice this daily by putting your feelings of gratefulness out there. Even the most stressful or frustrating day deserves acknowledgement because you made it through and faced its challenges making you better equipped to face another day.
   
   
4. Learn your triggers – identify what can push you towards relapse. This is extremely important because initially, your triggers can be hard to manage, especially without the proper tools to help you fend off cravings to use. If it helps, write your triggers down so you know what to do when you experience a trigger.
   
   
5. Identify and practice healthy coping skills – cleaning, calling your sponsor, going to several meetings throughout the day or week, completing crossword puzzles, reading a book,  etc. Most cravings and urges usually last about 20 minute so if you apply any of your coping skills, you will begin to set the tone for various ways you can help yourself to stay sober.
   
   
6. Attend meetings – there is value in attending 12-step meetings. They are highly recommended and often a necessity for your recovery. Attending meetings can help you in troubling times or when you feel triggered. It is encouraged to attend 90 meetings in 90 days in your first 90 days of recovery.
   
   
7. Find a sponsor – finding a sponsor should be a high priority if you attend 12-step meetings. A sponsor will be your go-to person in times of crisis.
   
   
8. Sleep and diet – recovery also involves taking care of your physical needs (proper nutrition and rest). Consult with your primary care physician on what proper nutrition means for you. This is important because you may be recovering from the effects of your addiction or complications related to using (type 2 diabetes, compromised immune system, anemia, etc.). Addiction disrupts your body’s circadian rhythms making it difficult to fall or say asleep without using so try to get seven to nine hours of solid sleep per night.
   
   
9. Exercise - exercise does not necessarily mean going to the gym, but can include taking brisk walks, jogging, riding a bike, taking a hike or going to your local recreation center. 
   
   
10. Limit social engagements – the first 90 days is not the time to revamp your social life. Save this for when you are more confident in your ability to maintain your recovery in all situations (people, places and things) and are feeling strong as well as healthy.
    
    
11. Develop Goals - this could be your personal treatment plan to yourself as to what you want to achieve short and long-term. These goals could be obtaining your GED, gaining employment or any other ideas you identify to help you get close to your long-term goals.  
    
    
12. Continue to see a therapist – it is common to experience periods of sadness or feeling blue especially in your first 90 days. If you are taking prescribed medications to ease cravings, withdrawals and/or mental health issues, do not stop any treatment regimen on your own; please consult with your therapist and/or physician first.
    
    

​Take your time and be gentle with yourself to avoid the pressure of trying to achieve all you want or believe you need to do. Recovery is a lifestyle, a lifelong journey and not a race. 

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