The human species is a creature of habit, this makes it even more difficult when it comes to overcoming addiction. If we are to stand a chance at breaking out of our old routines we have to establish healthy ones to replace the self harming ones. Lifestyle choices, sleep patterns and negative relationships are a few of the primary triggers that need to be rectified in order to live a drug-free existence.
Dr Surasky is triple board certified in neurology, addiction medicine, and preventive medicine. His unique combination of credentials allows him unique insights on addiction treatment. Currently he is the medical director of Bridge Back to Life, a multi-center outpatient addiction treatment program and the founder of the Surasky Neurological Center for Addiction in Great Neck, N.Y. He is known for employing early stage detoxification medications, Vivitrol treatment and reduction of stress to the upper spine and limbic brain to treat addiction.
“Structure is critically important in recovery,” Dr. Surasky “Facing life after addiction can seem overwhelming. Developing structured routines provides comfort, and stability. Having a plan for the day keeps you on track, makes it easier to avoid drifting back into unhealthy patterns, and helps you prove to yourself that you’re making progress one day at a time.”
If you randomly ask people for words they associate with “routine,” you might get responses like “boring” and “monotonous.” But you might also get responses like “familiar,” “regular,” and “predictable.” For people recovering from addiction, it is precisely the familiar, regular, and predictable that can help them heal and help them cope with the challenges that might threaten their sobriety. “Having a routine reduces the anxiety of waking up in the morning and wondering ‘what do I do now?'” says Dr, Surasky. “It restores a sense of control, of taking responsibility for your life beyond simply abstaining from drug use. It helps you, step by step, develop new patterns of behavior that will become your ‘default setting’ as you build a healthy new life.”
Establishing a daily routine doesn’t mean rigidly programming every minute of every day. It is setting up a formula for success and making it easy to abide by. Dr. Surasky offers tips on things to consider when developing a daily routine, beginning with the basics:
Sleep: Many people slept erratically while they were using drugs and suffer from insomnia in recovery. Sticking to a sleep schedule – going to bed and waking at the same time each day, including weekends – can help establish more regular sleep patterns and more restful sleep.
Employment: If possible, maintain a regular or at least predictable work schedule.
Diet: Eat at set mealtimes and don’t skip meals. Keep the refrigerator and pantry stocked with healthy foods. Avoid frequent snacking, especially on junk foods loaded with sugar and salt.
Exercise: Try to get at least 30 minutes of moderate-intensity exercise every day, preferably at the same time every day. Creating a focus on fitness is an amazing therapeutic outlet and provides a healthy release of endorphins.
Clean and Organized Home Environment:
Don’t rush to climb up on the roof to replace those loose tiles. But set aside some time every day and every week to keep your surroundings clean and orderly. Don’t let dirty clothes pile up on a chair, dirty dishes languish in the sink, or dust bunnies colonize the corners.
Family & friends: Nothing is more important than spending time with people close to you who nourish your spirit and validate your self-worth.
“Having a structured plan for these everyday activities will help restore health and fitness, reduce the likelihood of boredom and loneliness, and make it easier to get things done without procrastinating,” says Dr. Surasky. “That said, it’s important to not become too dependent on a routine, to be flexible as new opportunities arise and unexpected events occur.”
Another critical component in a recovery plan and a key part of the routine is a program that provides a support network. For most people, a weekly counselor-led group helps prevent backsliding and is an opportunity to connect with others who are facing similar challenges. The bonds that develop with other participants can be a vital support with lasting benefits.
“With a daily routine established and regular participation in a support group, you have the foundation in place for a successful recovery,” Dr. Surasky concludes. “With your commitment to openness and honesty, you can break the cycle of repeated relapse and progress toward a new, drug-free life.”
Opioid addiction is the silent epidemic that requires those with a voice to speak for those who aren’t being heard. If we bring this situation into the open we stand a better chance at helping those who need the resources from the same health care system that failed them. Dr. Surasky and his associates understand the psychological support system required to cure addiction. In addition to counselling and forging healthy habits a combination of detoxification (Lucemyra & others), Vivitrol treatment and reduction of stress to the upper spine and limbic brain represents the most progressive well rounded system of addiction recovery. Dr. Surasky currently travels as an authority on the topic educating physicians and the New York criminal justice system about addiction and these innovative treatment options. For help or further information click the link to Dr. Surasky’s website.
