How to rebuild your life after addiction
1. An honest assessment of the current state
Financial audit: make a detailed table of debts, mandatory payments, savings and monthly expenses.
Psycho-emotional diagnosis: assess the level of anxiety, depression and stress on scales (0-10).
Social profile: indicate which relationships have suffered - with family, friends, colleagues.
Definition of resources: write down the supports available to you - psychologist, support groups, loved ones.
2. Restoring financial stability
1. Budgeting and control:
2. Debt repayment:
3. Accumulations and airbag:
3. Mental and physical health
1. Psychotherapy and support groups:
2. Self-observation diary:
3. Physical activity and sleep patterns:
4. Nutrition and supplements:
4. Restoring relationships and social activity
1. Open dialogue with loved ones:
2. Expanding the social circle:
3. Restoring trust:
5. Career and professional growth
1. Analysis of professional goals:
2. Development plan:
3. Reputational recovery:
6. Long-term relapse prevention
1. Continuous monitoring:
2. Compensation plans:
3. New habits:
7. Progress checkpoints
Recovery from dependency is a system process that requires an honest audit, a clear plan, and regular monitoring. Comprehensive work: finance, health, relationships and professional self-realization - will ensure not only getting rid of the consequences, but also building a stable, rich and free life.
Financial audit: make a detailed table of debts, mandatory payments, savings and monthly expenses.
Psycho-emotional diagnosis: assess the level of anxiety, depression and stress on scales (0-10).
Social profile: indicate which relationships have suffered - with family, friends, colleagues.
Definition of resources: write down the supports available to you - psychologist, support groups, loved ones.
2. Restoring financial stability
1. Budgeting and control:
- Close all game accounts and uninstall apps.
- Set a tight budget for the month, highlight the "mandatory" and "desirable" expense items.
- Use spending tracking apps (Money Lover, Wallet).
2. Debt repayment:
- Create a list of creditors and minimum payments.
- Talk about postponement or restructuring - most banks meet halfway.
3. Accumulations and airbag:
- Automate the transfer of 5-10% of income to a separate "reserve" account.
- The goal: to accumulate a minimum of three months living wage.
3. Mental and physical health
1. Psychotherapy and support groups:
- Continue CBT or family therapy.
- Visit GA/SMART Recovery regularly.
2. Self-observation diary:
- Write down emotions, triggers and coping strategies used every day.
- Sum up each week: what worked, which needs work.
3. Physical activity and sleep patterns:
- A minimum of 30 minutes of cardio 3 times a week.
- Lie down and get up at the same time, avoid the screen an hour before bedtime.
4. Nutrition and supplements:
- Avoid excess sugar and caffeine - they increase anxiety.
- If necessary, discuss taking light adaptogens (magnesium, omega-3).
4. Restoring relationships and social activity
1. Open dialogue with loved ones:
- Weekly "check-ins" about your condition and agreements.
- Joint activities without elements of excitement: going out into nature, board games.
2. Expanding the social circle:
- Classes in interest clubs (volunteering, sports, courses).
- New acquaintances through courses, master classes, online communities.
3. Restoring trust:
- Record and comply with agreements: timely budget reports, lack of access to casinos.
- Small steps: Keep one promise daily and mark it at home or in your diary.
5. Career and professional growth
1. Analysis of professional goals:
- Review skills and experience: what brings pleasure and a stable income.
- Outline three specific goals for six months: advanced training, a new job, a freelance project.
2. Development plan:
- Sign up for online courses or workshops.
- Evaluate progress monthly: number of completed modules, completed projects.
3. Reputational recovery:
- In case of problems at work - honestly discuss the break or redistribution of responsibilities.
- Perform all tasks in a timely manner, showing reliability and responsibility.
6. Long-term relapse prevention
1. Continuous monitoring:
- Update your financial and emotional audits monthly.
- Conduct a "trigger revision" and complete the list of coping strategies.
2. Compensation plans:
- Small rewards for each month without craving (book, movie trip).
- Large - in six months or a year (travel, advanced training courses).
3. New habits:
- Morning and evening rituals: meditation, planning the day, evening report.
- Developing a non-risk hobby: music, cooking, needlework.
7. Progress checkpoints
| Period | What to check |
|---|---|
| 1 month | Did the budget, daily diary, sleep stabilization stand up |
| 3 months | Reducing anxiety, paying off part of debts, participating in hobbies |
| 6 months | No relapses, replenishment of the "reserve," new social ties |
| 12 months | Financial and emotional stability, realization of career goals |
Recovery from dependency is a system process that requires an honest audit, a clear plan, and regular monitoring. Comprehensive work: finance, health, relationships and professional self-realization - will ensure not only getting rid of the consequences, but also building a stable, rich and free life.
