Mental health in long term recovery
Maintaining mental health in long-term sobriety presents unique challenges, often underestimated by those outside the recovery journey. Early sobriety is typically marked by dramatic life changes and the immediate rewards of leaving behind destructive behaviors. However, as time passes, the initial euphoria can fade, replaced by the more subtle, ongoing work of emotional and mental well-being. Many people in long-term recovery encounter feelings of complacency, a resurgence of unresolved trauma, or the emergence of mental health issues that were previously masked by substance use. Without the distractions of addiction, individuals often find themselves facing the deeper layers of their mental and emotional struggles.
One of the most significant challenges is the myth that achieving long-term sobriety means an end to all struggles. In reality, life’s difficulties persist, and sobriety can sometimes amplify feelings of stress, loneliness, or dissatisfaction. Coping mechanisms that once centered on substance use need to be replaced by healthier alternatives. Additionally, external pressures, such as the stigma surrounding addiction or the assumption that years of sobriety equate to a perfect life, can create unrealistic expectations, making it harder for individuals to express vulnerability or seek help when they’re struggling.
Fortunately, there are ways to navigate these challenges and maintain a balanced mental health journey in sobriety. Therapy, whether individual or group-based, provides a safe space to explore lingering issues and develop coping strategies. Practicing mindfulness and meditation can help manage stress and improve emotional regulation. Staying connected to a supportive community, such as 12-step programs, recovery groups, or even close friends and family, fosters accountability and reduces isolation. Setting achievable goals and celebrating small victories—whether related to work, relationships, or personal growth—can also help keep motivation and positivity alive.
Developing daily habits is key to maintaining mental health in long-term sobriety. Regular exercise, even if it’s a short daily walk, has proven benefits for mental health and emotional resilience. Journaling can help process emotions and track progress over time. Maintaining a consistent sleep schedule and a balanced diet ensures that physical health supports mental well-being. Finally, practicing gratitude by identifying a few things you’re thankful for each day can shift focus from challenges to the positive aspects of life. While sobriety is a lifelong journey, these habits and coping strategies can make it a fulfilling one, reinforcing both mental health and personal growth over time.
I walk hills with dumbbells almost every single day, aim for at least 7 hours sleep each night, TRY to eat fewer inflammatory foods and more anti-inflammatory foods. I do a gratitude list about half the days, I literally forget this and can’t quite remember this each day. I say the Serenity Prayer every morning after I make my bed before leaving my bedroom.
Things I know would serve me well but I haven’t quit yet or do consistently:
I need to quit nicotine lozenges. I’ve been on nicotine daily for about 35 years. Not good.
Stretching or daily yoga.
Daily meditation.
There is mounting evidence on nicotine prolonging mental health issues with the most obvious: Anxiety, which I have an off-again, on-again, battle with most days in some form. Nicotine raises heart rate and cortisol. I need to set a date and just do it. Maybe I should document this to keep me honest and not have it fade away once again?
Anyone quit nicotine? How did you do it?