Recovery can mean different things to different people.
Part of treatment and support for drug use is deciding what recovery means to you.
Recovery can mean working towards:
- control over using substances
- protecting your health and wellbeing
- making improvements in your life in general - such as your family life
- stopping using substances
You may need to try different treatment and support options to find what works well for you. But recovery is always possible.
Recovery process
Recovery is a gradual process.
Recovery can involve:
- learning to cope with cravings and things you used to connect with substances (triggers)
- finding healthy ways to reduce stress
- focusing on other things in your life
- learning from any slips or relapses
- getting ongoing support for substance use - including with other people in recovery
Coping with cravings and triggers
If you are getting support from a drug or alcohol service, they can help you learn about your triggers. A trigger can be a person, a place, a thing, a feeling or a withdrawal symptom.
Some situations can be risky in the first few weeks of recovery. But with time you’ll become more confident.
You may get unexpected cravings long after you stop using a substance. Cravings can also happen if you are in a high-risk situation. For example, someone offers you alcohol or drugs. Try to remember what worked for you before.
To avoid using in these situations, you could:
- notice the feeling without judging yourself - "I really want a drink right now. This is because I want to celebrate and everyone around me is drinking."
- delay - "I am not going to have a drink. I am going to wait 30 minutes for the feeling to pass."
- distract yourself - "I am going to go outside and walk to the end of the street. If I still feel like a drink, I will call my friend."
Find healthy ways to reduce stress
Stress is a part of life. It is important to learn how to cope with it.
You could do this by making things that reduce stress a part of your everyday routine.
For example:
- get enough sleep and rest
- eat well
- be active - physical activity and your mental health
- listen to calming music or any music you enjoy
- try deep breathing or other exercises to manage stress
- join a support group or talk with people who understand
Focus on other things in your life
Focus on things you can control that improve your health and wellbeing. These can be things that are important to you or make you feel good. This focus can help you to enjoy life without substances.
You could try to:
- find regular activities you enjoy that do not involve alcohol or drugs
- make time for people who are important to you
- set a personal or professional goal - for example, to start a training course
- try a new hobby or make time for an old one
- celebrate your success often - find small ways to reward yourself when you meet your goals
You could do some of these things with other people in recovery.
If you are getting help from a drug or alcohol service, they can help you find support for housing, education or work.
Substance use and your brain
Substance use can change areas of the brain related to:
- judgement and decision-making
- learning and memory
- reward and pleasure
These are physical changes to your brain that can last after you stop using the substance.
It may feel sometimes like you get less pleasure from everyday things than you did before. For example, eating food, listening to music or having sex.
But your brain can recover and you will start to enjoy things more.
Learn from any slips
A slip is when you take a substance but quickly stop again. For example, you have 1 or 2 drinks or smoke a joint but do not go back to using more often.
If you are getting help from a drug or alcohol service, tell them if you have a slip. Drug services understand that slips are common. The staff can help you to learn what caused the slip.
You could also:
- be kind and patient with yourself - treat yourself like you would treat a friend in the same situation
- remind yourself of your reasons to change
- review your goals and ways to avoid your triggers
- avoid high-risk situations for a while
- get more support
Support can help prevent a slip from becoming a relapse.
Warning signs of relapse and what to do
A relapse is when you go back to an old pattern of using substances. Not everyone will have a relapse. But they are common in substance use disorders and other health conditions.
A relapse does not mean that you have failed.
Contact your key worker or a drug or alcohol service if you:
- have frequent and strong feelings that you want to use and your usual coping strategies do not help
- think that you could use the substance again without becoming dependent
- think about your old substance use in a positive way
- feel isolated or low
- lose interest in things you used to enjoy
A drug service can give you support to prevent a relapse.
If you go back to old patterns of using substances, tell your key worker if you have one. They can work with you to change your care plan and get detox support if you need it.
If you are no longer in contact with your key worker, you can contact any drug or alcohol service.
Reducing the risk of a drug emergency
For some substances, there is a higher risk of overdose or a drug emergency during a relapse.
When you use some substances often, you can develop a tolerance. Tolerance is when you need to take more of a substance to get the same effects.
If you do not use a substance for a while, your tolerance decreases and your body cannot process the substance in the same way. Taking amounts you used before can increase your risk of overdose.
It is important not to use at the same levels as before and to follow advice to reduce your risk of harm.
Getting support during recovery
Getting continued support after your initial treatment can help prevent relapse. This can be support from friends and family or other services.
If you are supporting someone through recovery, you can also get support.
Finding someone to talk to
Having someone to talk to can be a great support when you are changing your drug use. Start with someone you trust who has supported you with other things.
People often respond well when someone asks for help. But some people may not know what to say or do. You may need to talk to a few people before you find the person you are most comfortable with.
Peer support
Peer support is support from other people with lived experience of recovery.
Peer support can include:
- support groups
- 1-to-1 support such as mentoring or coaching
- recovery cafes or hubs
- recovery programmes such as SMART recovery or 12-step programmes
Non-urgent advice: Drugs and alcohol helpline
You can contact the helpline for support, information or advice on treatment and support options.
Freephone: 1800 459 459
Monday to Friday, 9.30am to 5.30pm
Email: helpline@hse.ie
Substance use and stigma
Other people may have negative beliefs or attitudes about substance use. This is sometimes called stigma.
You may worry about stigma or experience stigma from other people.
This could be that people do not understand:
- the reasons people use drugs
- that it is not safe to suddenly stop using certain drugs
- the treatment process for substance use disorders
Stigma can lead to isolation or unfair treatment at work or in the health or social care system. You may feel the need to hide that you are getting treatment.
You are not alone in experiencing stigma. If you feel isolated or unable to cope, it is important to get support. A drug or alcohol service can help you address any stigma.