Basic Self-Care Routine For Mind And Body

Recovery plans for addicts are often compared with childhood. It involves relearning everything from the start from guidance on steps to understand your emotions and feelings. Initiating self-worth and love for not only for yourself but also for others is an important aspect of recovery.

Addiction makes us compromise our values, hygiene, and health. It is not only a habit but a behavior that becomes part of our routine. When you are trying to leave this behavior, it must be replaced by healthier, productive and self-caring habits. These are some of the essential self-care habits:

Balanced and Proper diet

Food is the most powerful facet of self-care. It affects all people equally, eating a healthy diet will make you fit, and strong whereas improper and imbalanced diet will not only be a compromise with your health but also with your working abilities. Moderation in everything is necessary as too much or too little; both causes damage.

Carbohydrates, proteins, and fats are the nutrients we require for energy, tissue-building, and repair whereas micro-nutrient that are needed in small amounts are doing many small and significant functions.

  • Asparagus, avocados, and beans contains folic acid, helps elevate depression
  • Berries, meat, tuna are sources of B vitamins, important for healthier nerves and brain cells helps us fight anxiety
  • Protein contains amino acids which our body’s building blocks and helps addicts recover from physical damage

Shower daily

This habit is more focused on behavioral change. People with addiction compromise their hygiene which can result in higher level of stress and anxiety. Showering and bathing serve as a detox to body and mind. This single habit refreshes the mood.

If you have any favorite hygiene products, make sure to use them while bathing as it motivates people. A Hot bath before bed help you sleep better, this factor can be helpful for the people who are recovering as it can reduce the night time restlessness.


Food for the mind is as important as food for the soul. Meditation serves booster and energy for our spirit. Mediation change brain’s reaction to learning, memory, and self-awareness. This helps brain reactivity to stress, anxiety, and depression. It is considered one of the best therapy tools to overcome the addiction.

Some studies have shown that substance abusers who incorporated meditation into their recovery plans had more positive outcomes and had lower level of relapse than the ones who received conventional plans.

Interact with Nature

Our busy routines make us overlook the little things in our lives and appreciate them. Be it nature, people or our own self. Addiction worsens this negligence. Tasks as simple as sitting in a park and appreciating its beauty or lying in on your back watching starry nights or as walking down a mountain can help us relieve our stress.

Taking out time for little activities has done wonders in recovery. It nourishes your body mind and soul.

Stay active (Exercise)

Exercise has proven to be very important in the recovery process. It helps cope up with withdrawal symptoms. Withdrawal symptoms include anxiety, stress, depression which can result in mood-offs and laziness. Studies have shown that rest indeed is important during recovery. Researchers suggest at least 8 hours sleep every night. It saves energy our body needs to fight against the impulse of addictions. But precautions should be taken to avoid over-indulgence.

Lighter exercises such as yoga are considered best for substance abusers. These exercises offer same benefits as regular exercise but requires less energy and aren’t tiresome.

Self-care is associated with self-worth, appreciating oneself is as important as appreciating others. Following these steps will help you recover and will give long-lasting results. Everyone struggles, starting again and showing commitment to lead a better and meaningful life is what matters.

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