Recovery Maintenance: Checklist for Keeping on Track
What do you want to hear first: the good news or the bad news?
If you’re like me, you want to get the bad news out of the way, so here it is: addiction is a chronic, progressive, incurable disease. Once diagnosed, you are never healed.
Alright, bad news dispensed, here’s the good, no, scratch that, the great news: the methods employed for managing the disease of addiction are ridiculously inexpensive (read: free), easily accessible, and can be utilized by anyone suffering from it. If used properly and consistently, not only will the addict keep his or her disease in remission permanently, the rest of his or her life will improve dramatically. How many other diseases can make that claim?
So the question for people like myself, with more than a year of recovery, how do you keep on keepin’ on? How can you ensure that you are maintaining your recovery?
As a regular participant in 12-step recovery, nothing scares me more than to hear stories of people with significant sober time come back after a relapse. Sadly, it happens more than one would like to think. I have seen people with 20 years of sobriety “go out,” and come back and report what we all know to be true: it never gets better. Twenty minutes, twenty days, twenty years; pick up a drink or drug, and you have fallen back down the rabbit hole.
Every time I hear that tale, the person says the same thing: “I picked up (meaning either drank again or used a drug again), but the relapse happened well before that.”
And that’s the part that terrifies this addict. Because I can say, with certainty, for today, that I am not tempted to ingest a mind-altering substance. But what worries me is am I heading towards it? Because, as we say in AA, everything you do either takes you toward a drink, or away from it, and the steps towards relapse are small and inconsequential at first…. so have I taken them without realizing it?
Here’s how I’ve solved that problem, for myself anyway, and I figured I could write it out in case it would help anyone else. I’ve developed a checklist to make sure I am staying on track when it comes to my recovery. The list is in reverse order for a reason, for each question that I can respond in the affirmative, I feel that much better.
- Have I maintained my sobriety date?
- Do I wish to pick up a drink or a drug?
- Am I confident that I can refrain from ingesting mind-altering substances just for today?
- Have I prayed today?
- Am I regularly participating in 12-step meetings?
- How is my mental state? If bad, has it been consistently bad? Has there been a pattern of negative thinking?
- When life becomes stressful, do I react in healthy, sober ways, or do I revert to old patterns of behavior?
- Am I maintaining my new, sober healthy behaviors and daily structure, or am I letting things slip?
- Have I been talking about what’s going on with me, or have I been keeping things bottled up?
- Have I been sharing with other people in recovery?
- Have I been giving back (12th step work)?
- Gut check: do I believe that I could pick up, just once, and it would be okay?
I would love to hear what people would add to this list, or how they would modify it!
That I can read this list, and feel pride that I am a grateful, recovering alcoholic/addict!