Dual Diagnosis and Recovery

Thinking about a life without alcohol or drugs can be scary. If thinking about the future makes you anxious, tell yourself you will stay clean and sober for just one day. If one day seems too long, tell yourself you won't drink or use for the next hour. Take life day by day, hour by hour, or minute by minute, whatever you can manage. The most important thing is that you don't pick up a drink or a drug right now. You don't need to worry about the rest of your life right now. Just concentrate on staying away from the first drink or the first drug. As you meet people in support groups and build a network of support, you will have people to call when you feel like drinking or using, who can help you through the hard times.

How do alcohol/drug recovery groups work?
There are many different kinds of alcohol and drug recovery groups. Most groups are made up of people who have learned to live successfully without drinking or using, and share their experience with others. Many groups use the 12-step method, which asks you to look at your behavior patterns, make amends for things you have done wrong in the past, and reach out to help others.

Some drug and alcohol recovery groups have a spiritual element, and ask participants to believe in a higher power -- a force that is greater than they are. This does not mean you have to accept religious ideas you don't believe in. You may choose to believe in the power of the group -- people coming together to help one another, or the power of the fact that others around you are able to stay clean and sober.

What if I relapse?
A return to drinking or using after a period of being clean and sober is called a relapse or a slip. If you relapse, the best thing you can do is get sober or clean as soon as possible and get back to your treatment. Contact a trusted friend, family member or health professional for support. Keep going to your support groups and talk therapy. Stick with your treatment plan. Get additional medical help if you need it.

If you slip, it doesn't mean you won't be able to build a clean and sober life. You don't have to be ashamed, angry at yourself or discouraged about your recovery. Focus your energy on not taking a drink or drug right now. Ask yourself what you can learn from this slip. Were there triggers that led to it? Were you sticking with your treatment plan? Are there things you can do differently next time?

What else can I do to improve my health?

• Find ways to enjoy your clean and sober life. Explore new hobbies, do volunteer work, spend time with clean and sober family and friends.
• Stay away from the places, things and people that make you want to drink or use. Eventually, you may be able to feel comfortable at gatherings where people are drinking if you have a good reason to be there. It's best to avoid gatherings that are only for the purpose of drinking or using.
• Know that you can say no. In any situation, it's ok not to drink. If you don't want people to ask why you're not drinking, drink juice or a soda with lemon or lime.
• Know your triggers and temptations. Learn what situations cause you to want a drink or a drug, such as a fight with a loved one or a bad day at work. With your support network, find other ways of coping with these triggers before they lead to a relapse.
• Be accountable. When you were drinking/using, you may have been inconsiderate of others. Where possible, apologize for things you've done if apologizing will not hurt the person more. Pay back money you owe. If you've stolen from people or businesses, return or pay for what you've taken, anonymously if necessary.
• Keep records of your moods, treatment and behavior
• Use DBSA's Personal Calendar to help discover behavior patterns and work on them.
• Learn relaxation exercises to help reduce stress.
• Eat healthy, balanced meals, exercise regularly and get a full night's sleep every night.
• Stick to the treatment plan(s) prescribed by your health care provider(s).