The decision to seek or start inpatient or outpatient drug treatment always comes with questions. “Is this the right next step?” “Will this really give me the tools I need to recover from addiction?”
One of the most frequently asked questions at Cumberland Heights is, “How do I balance addiction treatment with work, family, and everything else happening in my life?”
It’s a valid concern, and one that, unfortunately, can keep people from getting the help they need. But the best substance abuse treatment centers offer multiple options and approaches — including programs that allow you to seek treatment without putting your life on hold.
Outpatient addiction treatment programs are designed with balance in mind. Approaches and time commitments may vary, but these programs give patients access to addiction therapy, counseling, education, and tools without disrupting their daily routine.
To get the most out of outpatient drug treatment — and to make the balance that much more manageable — there are a few simple things every patient can and should do.
We’ll break down four key practices here.
1. Set Up a Treatment-Friendly Schedule
Committing to outpatient addiction treatment means devoting time and energy to learning and applying the tools that lead to recovery. But that process can become part of your life without disrupting it.
Here’s how to create a schedule that aligns with your life while supporting your treatment:
Know your program.
Get a clear, accurate understanding of the time commitment required to give outpatient addiction rehab your best. Most programs last a few hours per day, several days a week.
Treatment center staff can and will help you understand and plan. Ask them as many questions as you need. They want you to succeed.
Build your calendar.
Block out your existing work, family, and personal commitments on a calendar. Look for gaps and overlaps. Where can you strategically schedule your treatment sessions so they’re least likely to disrupt or be disrupted?
Stick to your schedule.
For addiction treatment to succeed, consistency is key. Commit to the calendar you’ve built and treat your therapy sessions like any other important appointment. Arrive on time, be prepared to participate openly and actively, and avoid distractions.
Talk to your employer.
A supportive work environment can make a real difference as you work toward recovery.
The Family and Medical Leave Act (FMLA) may grant you job-protected leave for some treatment needs. Explore this option with your employer. If leave isn’t applicable, are there scheduling changes your employer might be open to while you’re in treatment?
Ask for support.
Let family and friends know about your treatment program and ask for their understanding and support.
Can someone help with childcare during therapy sessions? Can a friend mow the grass or make grocery runs? Open communication goes a long way, and people are often eager to support but aren’t sure how their offers might be received or what’s really needed. Be open, honest, and willing to accept help.
2. Cement Your Support System
Sustained recovery rarely happens alone. Surrounding yourself with positive, supportive people gives you an anchor when you feel unsettled.
Here are a few ways to rally a support network around your recovery:
Lean on trusted friends and family.
Confide in loved ones who believe in your recovery. Their encouragement and understanding will be a source of strength during difficult moments.
Give group treatment your all.
Most outpatient drug rehab and outpatient alcohol rehab programs provide access to addiction support groups.
Groups provide a safe space to directly connect with people who intimately understand your experiences, your struggles, and the future you’re working toward. Sharing and listening among supportive peers can disarm fear, relieve tension, foster empathy, and teach invaluable lessons about patience, strength, and forgiveness.
At Cumberland Heights, participation in local 12-step support groups is built into our outpatient addiction rehab programs, and our continuum of care — including the Recovery Care Advocacy program, with one-on-one check-ins and community engagement — carries on long after patients complete their programs.
Find a sponsor.
Many outpatient rehabs and addiction support groups utilize a sponsorship system. Sponsors are peers in recovery who commit to supporting others on that path.
Your sponsor can offer guidance, encouragement, and, importantly, accountability.
Connect with peers in recovery-friendly activities.
Engaging in activities you enjoy alongside sober peers can do a lot for your recovery. You stay focused on fun, fulfilling things to do instead of drinking and using and immerse yourself in an understanding, supportive environment at the same time.
Whatever activities you’re interested in, you’ll almost certainly find in-person and online sober groups aligned with those interests. If you’re still not sure what to do instead of drinking, sober support groups can introduce you to healthy new interests.
That might mean yoga classes specifically designed for recovering individuals, a sober hiking group, or art classes led by and designed for people in recovery.
The Loosid app and The Phoenix are just two of many resources that can help you find fulfilling, recovery-supporting activities and communities.
Find community online.
One of the benefits of online networks, forums, and communities: You can find people who understand and share your path, very specifically.
Some people feel most comfortable participating in online support groups based around their spirituality. Others want to connect with a broader group of peers who’ve experienced the same type of substance addiction. Options are out there.
Women for Sobriety offers an online forum specifically for women overcoming addiction. Marijuana Anonymous offers virtual support for people working through marijuana addiction treatment; Cocaine Anonymous has online options for those pursuing cocaine addiction treatment.
If you’re seeking a particular type of group to expand your support system, talk to your outpatient program counselors — they can likely help.
3. Build Healthy Habits for Long-Term Recovery
Outpatient addiction treatment programs provide crucial tools for addiction management. But everyday habits can also support and sustain (or derail) your work.
All of these healthy practices strengthen your well-being and support your recovery:
Take care of your body.
During treatment, you’ll put a lot of focus on mental and emotional health. Make sure you’re remaining steady with simple practices that support your body, too.
Prioritize sleep — aim for seven to eight hours a night, with a regular sleep schedule and relaxing routine.
Fuel your body with nutritious foods — a balanced diet rich in fruits, vegetables, and whole grains.
Stay hydrated.
And make sure you’re moving — physical activity is a powerful tool for managing stress, improving your mood, and promoting focus.
Explore relaxation techniques.
Our minds can be noisy, especially during recovery. Mindfulness practices like meditation and deep breathing can calm your thoughts and emotions, promoting relaxation and supporting the work you’re doing in treatment.
Try different options — you’ll likely find something that resonates with you. There are guided meditations specifically designed for addiction recovery. Yoga combines physical activity with breathing exercises and meditation and recovery yoga groups are plentiful. Box breathing is easy to learn and use when cravings or stress arise.
Practice self-compassion.
Beating yourself up after a slip-up won’t get you back on track. Acknowledge the setback, learn from it, and recommit to recovery.
Celebrate your successes.
Recovery is a journey of steady, focused steps. Take time to acknowledge your progress, no matter how small the milestones might seem to someone outside of treatment.
Every day you stay committed to your recovery is a win, and you deserve to be proud.
4. Prepare to Address Challenges Proactively
Cravings are part of recovery. They can be powerful, and they can feel overwhelming.
Here’s how to prepare to handle them effectively:
Identify triggers.
What situations or emotions always seem to trigger your cravings? Knowing those common triggers will allow you to develop coping strategies you can turn to in the moment.
Establish a plan.
Talk to your counselor and think through what you’ll do to counteract a craving when it hits. You may opt to go for a walk, call a sponsor, or practice a specific relaxation technique.
Identify the healthy distractions you connect with. Make them part of your plan.
Be honest with yourself.
Don’t feel like you have to minimize your cravings or try to white-knuckle through them. Reach out for support from your counselor or support group. That’s what they’re there for.
Everyone seeking addiction treatment will experience setbacks along the way, whether they’re cravings or slip-ups. Those setbacks don’t define you or your recovery. And you don’t have to go through them alone.
Taking the First Step: Exploring Outpatient Treatment
Whether outpatient addiction rehab is the right treatment option for you depends on your unique set of circumstances.
At Cumberland Heights, every patient gets a personalized treatment plan based on their needs and history, including past traumas and/or other co-occurring illnesses. That can include anything from acute inpatient rehab to outpatient addiction treatment.
Under the broader umbrella of outpatient drug treatment, there are Partial Hospitalization Programs (or PHPs), often provided to patients who are moving forward from inpatient treatment and need continued daily support. An Intensive Outpatient Program, or IOP addiction treatment, includes focused therapy sessions, group support, and education sessions throughout the week. These are broadly geared toward people with mild to moderate levels of addiction who are self-motivated and have a stable home and work environment.
Any addiction treatment program takes commitment, effort, and a willingness to make changes. Outpatient rehabs are no exception. But that work and commitment can make a real difference. The Research Institute at Cumberland Heights Foundation found an average 66% decrease in craving symptoms for patients engaged in our clinical programs.
If you need help and think outpatient addiction treatment might be the right path, contact Cumberland Heights. Our treatment professionals will walk you through a personalized treatment plan.
If outpatient treatment is the best option, Cumberland Heights programs will meet you where you are (with more than a dozen locations across Tennessee), allow you to work the program on your schedule, and support your life-long recovery.
Learn more about our outpatient drug treatment programs here, or call 615-314-3856.
