How to Be Drug Free

Understand why people use drugs. People become addicted because they are self-medicating. Then they are held within the cycle of addiction because of the withdrawal symptoms from the drug.The way to become drug free is to first confront the physical addiction through going to a clinic where you can participate in a program to help with the withdrawal symptoms, which at times can be life-threatening, and then addressing the emotional issues that lead to the decision to use addicting drugs to mask the emotional pain.^[21]

• People who use drugs are not “bad” or “immoral” people.
• People who use drugs often cannot simply “knock it off.” Drug addictions change your brain in ways that make it difficult -- but not impossible -- to quit.

Know your triggers. If you have used drugs before, be cognizant of the triggers that are associated with your using drugs. This could include drug paraphernalia, a group of friends, a certain location, or even a certain song that you used to listen to when you did drugs.^[22]

• If there are certain triggers that you know may cause a problem and lead to drug use, throw them away. Delete that song from your ipod or throw out those rolling papers; if your triggers are permanently gone you will be less likely to use drugs.
• You may also need to not go to places you used to go when you used drugs. Staying away may be difficult, but it will help you kick your drug use.

Join a community or family-based recovery support system. Support is key not only to staying off of drugs, but to getting off them. If you are struggling to live a drug free life, a support group may be helpful.

• To find one, talk to your doctor, counselor or other healthcare provider, check your phone book for a list of local support groups, consult with your religious or secular community groups, or speak with local or national groups who are devoted to helping people get past addictions.

Try “urge surfing.” Urge surfing is a mindfulness exercise that acknowledges your craving and helps you “ride it out” until it goes away. Imagine you are a surfer riding your craving like a wave until it breaks and becomes soft and small and easy to handle.^[23] Urge surfing is more effective than trying to ignore or repress a craving.^[24]

• Remind yourself that this probably is not the first time you have experienced the urge to do drugs. Has that urge passed before? The answer is almost certainly yes. Remind yourself that it will pass this time too. The urge exists, but you do not have to act on it.^[25]
• Notice the thoughts and sensations that you experience during the urge. For example, you might feel a strong feeling that you want to use your drug of choice. You might feel sweaty or itchy, or feel restless. Acknowledge these as existing. Remind yourself that they are just thoughts; they do not truly have power over you.^[26]
• Focus on deep breathing as you surf your urges. Breathe slowly and evenly, in and out. This will help keep your attention on the present moment rather than focusing on your craving.

Tell yourself you'll wait 10 minutes. If you feel a very strong urge to use drugs, delay by telling yourself you will make yourself wait 10 minutes. Just 10, that's all. You can do that. When that 10 minutes is up, if the urge is still strong, tell yourself you'll wait another 10 minutes. Keep delaying until the urge passes. It will, given enough time.^[27]

Eat healthy. The mind and body are intricately related because the mind consists of the complex workings of the brain, a biological organ and part of the body. This means that mental health and bodily health are closely related. Since poor mental health is associated with drug use, and mental and bodily health are related, keeping a healthy body is an important part of being drug free. One way to maintain a healthy body is to eat healthy foods.^[28]

• Eat whole foods such as lean meats, nuts, fruits, and vegetables. Who knows, you might even develop a passion for cooking that builds your self-esteem and turns into a hobby that helps to keep you drug free. ^[29]

Exercise. Working out can release endorphins that make you feel good in a much healthier way than the way that drugs make you feel good. Exercise helps to reduce stress and can even combat minor cases of depression; both stress and depression increase risk for drug use, so it is important to exercise regularly to help to keep drug free. ^[30]

Avoid having too much caffeine. Too much caffeine can make you jittery and anxious which can contribute to feelings of stress and make you more likely to turn to using (other) drugs to counteract the anxiety that the caffeine produced. ^{[31] [32]}

Get enough sleep. A lack of sleep can contribute to poor mental health such as by causing feelings of fatigue, sadness, and anxiety, all of which may add to your likelihood of using drugs in order to avoid feeling bad.^[33]

Relax your body and mind. Practice relaxation techniques to help stay mentally and physically healthy. Relaxation techniques reduce the impact of stress on your body by negating negative feelings and negative bodily sensations such as muscle tension.^[34] Stress is a common reason that people begin using drugs, so managing your stress will help you stay drug-free.

• Try visualization. This technique involves forming peaceful and relaxing mental images. For example, picture a calm ocean and try to imagine it with all of your senses; think about how it would smell, how the wind and sun would feel against your skin. Fully immerse yourself in the experience.^[35]
• Try a soothing exercise, such as yoga or tai chi.

Try meditation. Meditation can be an excellent way to manage stress and focus on breathing and body awareness. Meditate to calm yourself as you confront urges to use alcohol or drugs.^[36] People who meditate tend to have greater success rates of staying off drugs in the long run.^[37]

• Find a comfortable and quiet spot to sit for 10-15 minutes.
• Focus on your breath, inhaling deeply and steadily.
• As thoughts pass through your mind, release them without judgment. Turn your attention back to your breath.

Try progressive muscle relaxation. This technique helps you to figure out the difference between tense and relaxed muscles. It involves slowly tensing then relaxing each muscle group; this will help to delineate the difference between tense and relaxed and take your mind off what is stressing you out.^[38]

• Begin with your toes. Clench them as hard as you can for 5 seconds, and then relax for 5 seconds. Notice the sensation of relaxation. Move up your body from your calves, thighs, buttocks, abs, chest, shoulders, arms, neck, and face.^[39]

Seek counseling. People who are recovering from an addiction need guidance and treatment. Counseling can offer you the support you need to remain drug free when giving up or recovering from an addiction.^[40]

• Behavioral treatment, such as cognitive behavioral therapy, is very effective in helping people who use drugs manage their urges and stop their drug use.
• Family therapy can also be helpful, particularly if your family dysfunction is contributing to your drug use.
• Contingency management uses positive reinforcement, such as rewards, for staying off drugs.

Consider attending a detox facility. There are benefits and drawbacks to inpatient or outpatient facilities. Inpatient facilities enable close monitoring, remove the potential for drug use, and the detox process is fairly accelerated. However, these can be quite expensive and may limit other activities, such as work. Outpatient treatments cost less and have less of an impact on the individual's life, but may not be as effective due to the potential for access to drugs due to being outside of the facility.This has the advantage of being less disruptive to the patient's life and less expensive. The best setting depends on a variety of factors, including the drug of abuse, the drug user's amount and length of history of abuse, the patient's age, and co-existing medical and/or psychiatric conditions among others. ^[41]

• To find a detox center, search here: https://findtreatment.samhsa.gov/
• People with serious drug use problems, a long history of drug use, involvement in criminal activity, or trouble with social functioning due to drugs are often helped by residential treatment at a detox facility.^[42]