Online Rehab

Articles on recovery

Thirty short articles for your first 30 days. In the app you get one each day, as part of your daily routine.

Then and now →

• 1. Why the first days are the hardestThe first week is often the hardest. That isn't a sign it's not working. It's a sign your body is adjusting.
• 2. A craving is a waveA craving feels like it will never go away. Yet it almost always lasts only a few minutes.
• 3. HALT: hungry, angry, lonely, tiredFour ordinary feelings make cravings much stronger. If you recognize them, you can do something about them.
• 4. Getting to know your triggersA trigger is anything that sets off a craving. The better you know them, the less they surprise you.
• 5. Sleeping without itPoor sleep is part of the first weeks. It gets better, and you can help it along.
• 6. What happens in your brainAddiction isn't a character flaw. It's a brain that has learned the substance matters more than anything else.
• 7. Eating well helps you recoverWhat you eat affects your mood, your energy and your cravings.
• 8. Moving against cravingsMovement is one of the best tools against cravings, stress and low mood. And you don't have to play sports.
• 9. Why asking for help is so hardMany people wait too long to ask for help. Not because they don't need it, but because it feels scary.
• 10. Shame and guiltShame is one of the biggest reasons people keep using. It helps to know how it differs from guilt.
• 11. Why meetings workSelf-help groups like AA, NA and CA have helped millions of people for decades. You don't have to say a word.
• 12. Saying no without explainingSomeone offers you something. What do you say? Having a few lines ready saves a lot of stress.
• 13. Parties and birthdaysSocial events are often tricky at first. With a good plan you can still enjoy them.
• 14. What to do with boredomBoredom is one of the biggest triggers. The substance filled your time. Now there's suddenly space.
• 15. Stress without the substanceThe substance may have been your way of dealing with stress. Now you need other ways.
• 16. Feeling your feelingsWithout the substance, feelings hit harder. That's scary, but it's also a sign of recovery.
• 17. Repairing relationshipsAddiction affects the people around you too. So recovery is also about trust.
• 18. Warning signs of a relapseA relapse usually starts long before you actually use. If you know the signs, you can step in early.
• 19. After a relapseA relapse isn't the end. It's information about what you still need.
• 20. The pink cloudAfter a few weeks you may feel amazing. Enjoy it, but stay alert.
• 21. When it's still hard after weeksEven after the first weeks, you may still struggle with restlessness, poor sleep or low mood. There's a name for that.
• 22. Money and debtAddiction often costs a lot of money. Getting a grip on your finances brings peace and helps your recovery.
• 23. Building new habitsA habit is made of a cue, a routine and a reward. You can replace the routine.
• 24. GratitudeWriting down three things you're grateful for each day sounds simple. It works better than you'd think.
• 25. Setting boundariesRecovery sometimes means saying no to people or situations. That's not selfish, it's self-care.
• 26. Friends who still useWhat do you do with the people you always used with? A hard but important question.
• 27. Filling your free time againWhat did you enjoy before the substance took over? And what do you still want to discover?
• 28. Being kind to yourselfBeing hard on yourself seems to help, but often backfires. Kindness keeps you going longer.
• 29. Sharing your storyTelling your own story can be healing, for you and for someone else.
• 30. After 30 days: what's next?Thirty days is a milestone. It's also the start of a new phase.