How Do I Set Healthy Goals in Recovery?
The world of recovery is full of paradoxes. For example – “You have to surrender to win,” “You have to give it away to keep it,” and “The Journey is only the beginning.” There is also another paradox that is critical in recovery – “Live ‘one day at a time’ for long-term success.” Part of ensuring this long-term success is setting healthy goals in recovery.
Focusing on the Long-Term in Recovery
It is important to stay in the moment when it comes to recovery. However, in those moments, it is also important not to lose sight of the big picture. As is often said, it is important to take the next right step because that step will determine the steps far down the road.
Focusing on the long-term in recovery is also about realizing that recovery is about much more than simply putting down the drink or the drug – it is often about something much deeper. This is why it is often said that addiction is “more about the thinking than it is the drinking.” Many people don’t realize that they are struggling with underlying issues when it comes to their addiction. Also, these underlying issues often have much to do with trauma and issues of post-traumatic stress syndrome (PTSD).
Issues of trauma affect millions of people all over the world. Trauma affects more individuals than many people may realize. According to the peer-reviewed journal Frontiers in Psychiatry, “Exposure to traumatic events is not rare, as has been consistently found in epidemiological studies. The World Mental Health Surveys of adults were carried out among nearly 70,000 participants from 24 countries ranging in economic status from low to high. These data showed that at some time in their life, 70.4% of the respondents had experienced at least one type of a traumatic event.”
The Prevalence of Addiction
Addiction is one of the most deadly diseases in the world, and, yes, it is a disease. Many people get confused when thinking of addiction and consider it some type of moral failing or “choice.” This is simply not the case.
Addiction is closer to a chronic disease like cancer, diabetes, or heart disease than it is a “choice.” It is also important to understand that addiction is also a “family disease.” This is because addiction affects everyone involved, not just the individual who is struggling. As is often said in 12-Step recovery, “Addiction is like a tornado that destroys everything in its path.”
The good news is that the family is not just affected by addiction, but the family can also greatly affect how an individual gets the help they need. This is because the family is often the first to recognize that there may be a problem. Of course, the family has to know what to look out for in order to initiate that help.
The Signs and Symptoms of Addiction
Now, of course, the signs and symptoms of addiction are always going to vary based on the individual. However, one can look out for many universal signs and symptoms. The following are just a few of those signs and symptoms:
- Having trouble with sleep cycles, including sleeping too much and not sleeping enough (hypersomnia and insomnia)
- Experiencing physical ailments such as headaches, body aches, and gastrointestinal problems
- Feeling anxious, nervous, or overly “stressed out”
- Having feelings of worthlessness, hopelessness, and helplessness
- Not being able to stop once starting drinking or using
- Losing interest in activities once enjoyed
- Isolating away from family and close friends
- Experiencing trouble at work or school
- Loss of appetite and a lack of care regarding physical appearance and wellbeing
- Exhibiting excessive mood swings
- Causing harm to oneself or others
- Having suicidal ideations
Now, many people can minimize addiction or falsely categorize it as that previously mentioned “choice.” However, as one can see, these signs and symptoms are significant and can be deadly. This is why reaching out for professional help sooner rather than later is critical. Doing so could mean the difference between short-term side effects and long-term consequences.
What Does It Mean to Heal at the Cellular Level?
For many people, it is not enough to merely “heal” from addiction. Rather, one must heal at the cellular level. But, what exactly does that look like?
Healing at the cellular level is all about healing holistically (holistic meaning “whole”). This means healing the entire capital “S” “Self.” It means healing physically, mentally, emotionally, and spiritually.
Healing at the cellular level is also about making the right changes at the right times. This includes changing what goes on under the surface. According to the Buddhist monk and spiritual teacher Thich Nhat Hanh, “Changing is not just changing the things outside of us. First of all, we need the right view that transcends all notions including of being and non-being, creator and creature, mind and spirit. That kind of insight is crucial for transformation and healing. However, this ”insight” can only come when the right treatment is offered, and that is not always the case.
The Importance of Individualized and Comprehensive Addiction Care
The reality is that treatment and recovery has now become a multi-billion dollar industry. While there are some positives here being that there is more treatment available for more people, the quality of that care can often come into question. This is because there are many recovery centers that put their financial bottom line over their client’s best interests.
These are the same types of recovery centers that only offer overarching “one-note” treatment plans that don’t take the individual into account. Here at Exclusive Hawaii Rehab, we find that these types of recovery plans rarely work.
Individualized recovery is essential because it ensures that the right steps are taken to address one’s specific needs. This type of care often starts with a comprehensive intake process that looks at more than the addiction itself. The process will cover such topics as familial issues, work or school troubles, and genetics. It will also cover what setting goals in recovery looks like.
Getting to the Root/Core Causes of Addiction
As previously mentioned, there are many underlying issues that must be addressed. This includes issues associated with PTSD.
Many people don’t realize just how prevalent issues of PTSD actually are. According to the U.S. Department of Veterans Affairs (VA) and the National Center for PTSD, “About 6 out of every 100 people (or 6% of the U.S. population) will have PTSD at some point in their lives…. About 5 out of every 100 adults (or 5%) in the U.S. has PTSD in any given year. In 2020, about 13 million Americans had PTSD.”
Many people who struggle with addiction also have a negative view of the way they see themself and the world around them. These views need to be addressed for healing at the cellular level. These issues must also be addressed when it comes to setting goals in recovery.
The Importance of Setting Goals in Recovery
It is critical to keep a positive outlook when it comes to recovery. Often, individuals get stuck in the negatives of the past when it comes to recovery. This leaves recovery stagnant. It also stops any forward momentum from happening.
Setting goals in recovery gives individuals a critical sense of purpose in recovery. It allows an individual to have something to strive toward. A big part of this purpose is connecting with other people in recovery. Helping others in recovery is essential. It is even discussed in the primary text of 12-Step recovery (often referred to as the Big Book). The Big Book states, “Practical experience shows that nothing will so much insure immunity from drinking [and using] as intensive work with other [people in recovery]. It works when other activities fail…. You can help when no one else can.” This work with others also helps to reduce the chances of a relapse.
Many people don’t realize just how prevalent relapse is in the U.S. According to the peer-reviewed thesis Addiction Relapse Prevention, by Doctors Guenzel and McChargue, “One primary concern in addiction treatment is the high rate of relapses within a short period after even the most intensive treatment. Many studies have shown relapse rates of approximately 50% within the first 12 weeks after completion of intensive inpatient programs that often last 4 to 12 weeks or more and can cost tens of thousands of dollars.” These staggering relapse rates are just a reminder of how important setting healthy goals in recovery are.
How Do I Set Healthy Goals in Recovery?
The best way to set healthy goals in recovery is to focus on sobriety first and foremost. This means that (at least at first) all goals should be closely linked with recovery. For example, rather than grandiose career plans right away, it may be best just to ease in with small goals about being comfortable with sobriety in the workplace.
Many people also set physical fitness goals in recovery. Of course, physical fitness is important, but it is critical that those fitness goals don’t overtake the ultimate goal of staying safe and sober. Too much focus on physical fitness and not on the other aspects of “Self” can also inhibit healing at the cellular level. Setting goals in recovery can also arise from an effective psychotherapy program.
Setting Goals in Recovery via Psychotherapy
Psychotherapies like cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT) are ideal for creating a foundation that enables effective goal-setting in recovery. These types of psychotherapies also help with those negative underlying emotions that many people seeking recovery often deal with.
DBT is also an ideal way for people in recovery to help understand what they are capable of in their everyday lives. According to the peer-reviewed journal Psychiatry (Edgmont), “If the skills learned in therapy sessions do not transfer to patients’ daily lives, then it would be difficult to say that therapy was successful. As a result, a second critical function of DBT involves generalizing treatment gains to the patient’s natural environment.” Another therapy that can be particularly beneficial is ketamine-assisted psychotherapy (KAP).
A Focus on Ketamine-Assisted Psychotherapy
KAP has been shown to treat many different types of issues. According to the Journal of Pain Research, “Ketamine-enhanced psychotherapy has since been trialed as a treatment for multiple conditions including chronic neuropathic pain, opioid tapering, major depressive disorder (MDD), generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), attention deficit hyperactivity disorder (ADHD), and substance use disorders (SUD). While disagreement exists amongst researchers and clinicians about how ketamine facilitates psychotherapy, some theories about ketamine’s interactions with psychotherapy suggest the facilitation of emotional learning through enhanced neuroplasticity, evocations of emotionally arousing phenomenological experiences, reductions in defensiveness, and enhanced treatment adherence and engagement.”
KAP can also be helpful in setting goals in recovery by clearing away much of the negative emotional blockage that many people deal with. This type of psychotherapy can also ensure that one sticks to their goals by ensuring that one sticks to a rigorous therapy regimen. This may also include sticking with other therapies like nature-based experiential therapies.
Setting Goals in Recovery via Experiential Therapy
Experiential therapies are very much defined by their moniker. They are about “experiences” rather than mere “discussion.” (though that can be a major part of it).
There are also many types of experiential therapies. Primarily there are two types of experiential therapies; ones that focus on creative output and ones that focus on environmental engagement.
Art therapy is an ideal experiential therapy that focuses on creative output. It is also ideal for individuals who are struggling with co-occurring disorders of addiction and mental health. According to the peer-reviewed journal Cureus, “Art therapy is used most commonly to treat mental illnesses and can aid in controlling manifestations correlated with psychosocially challenging behaviors, slowing cognitive decline, and enhancing the quality of life. [It] can help people express themselves more freely, improve their mental health, and improve interpersonal relationships. The basis of art therapy is established on the idea that people can recover and feel better via artistic expression.”
A Focus on Nature-Based Therapies
Connecting with nature can also help individuals clear their minds and begin to focus on healthy goals. One of the most unique and exceptional types of these nature-based experiential therapies is surf therapy. It is also ideal on the Hamakua Coast of Hawaii’s Big Island.
A mere 15-minute journey from our luxury 30-acre property sits one of the best surf breaks on the Island. Here one can bask under the rejuvenating sun while catching some of the best waves in the world.
Surf therapy also offers a myriad of other benefits. According to the peer-reviewed journal Frontiers in Psychology, “One environmental context that has received less attention is water-based physical activity, with researchers suggesting that swimming and other water-based activities (e.g., kayaking, surfing) may provide superior benefits for the promotion of human well-being due to greater affordances. These activities have heightened the psychological benefits (e.g., reduced anxiety, depression, and perceived stress, increased positive affect, and increased quality of life) associated with exercise and nature among US war veterans. Further, there is increasing evidence suggesting that participation in action and adventure sports, such as surfing, is meaningful and life-enhancing.”
Setting Successful Goals in Recovery With Exclusive Hawaii Rehab
When it comes to setting successful goals in recovery, we here at Exclusive Hawaii Rehab understand the importance of focusing on the long-term rather than short-term “fixes.” We also know that these goals can only be achieved if one heals at the cellular level.
Here at Exclusive Hawaii Rehab, we believe in the paradoxes of recovery. We know that it is critical to focus on there here and now to experience success down the road.
It is important to remember that recovery is about the journey, rather than the destination. That successful journey can start right here on the beautiful Hamakua Coast of Hawaii’s Big Island.
While it is important to keep recovery fresh and “one day at a time,” it is also important to have goals. That is why it is important to know what goal-setting in recovery looks like, as well as how to maintain those goals long-term. If you feel like you or a loved one is struggling with issues of addiction, mental illness, or co-occurring disorders, we can help get you on the right road to recovery right away. You don’t have to go through this process alone. For more information about how to set long-term goals in recovery and other treatment modalities, please reach out to Exclusive Hawaii Rehab today at (808) 775-0200.