每年九月，药物滥用和精神卫生服务管理局（SAMHSA）都会赞助一个National Recovery Monthto raise the public’s awareness and understanding of mental health and substance abuse issues, to encourage individuals in need of addiction treatment, and to celebrate those who have succeeded in their recovery from addiction. This year’s theme isJoin the Voices for Recovery: Strengthen Families and Communities.
恢复月开始治疗的作品!月1989, and was intended to honor substance abuse treatment professionals. In 1998, it became the National Alcohol and Drug Addiction Recovery month, to be sure to also honor the accomplishments of recovering addicts. Then in 2011, the observance was once more expanded to include all aspects of behavioral and mental health recovery and was renamed National Recovery Month.
数以百万计的美国人通过药物滥用和心理健康恢复改变了他们的生活。更广泛的人群并不总是知道这些成功，也不知道这些人面临的挑战，因此每年9月，萨姆萨都会把全国康复月作为庆祝戒毒康复、提高对戒毒意识和了解的一个为期一个月的工具，addiction treatment, and recovery from addiction.
Twelve Tips for Recovery from Addiction
1. Prioritize your recovery.
The number one tip for a successful recovery from addiction is to make recovery your number one priority in life. It may feel wrong or selfish to prioritize your addiction recovery over your family, your partner, your friends, or your job, but in the end, relapsing and returning to addiction will hurt everything and everyone you care about much more. Think of recovery like the oxygen masks on airplanes. When the mask drops in an emergency, you have to put the mask on your own face before putting it on the face of your child. The reason why is not a selfish one—if you collapse for lack of oxygen, you won’t be able to offer the assistance your child needs to survive the emergency. Taking care of your recovery from addiction makes you better able to care for others.
2. Discover and plan for your dreams.
在戒毒过程中找到并保持动机的最好方法之一就是发现并追求你的人生目标和梦想。上瘾是一种消耗你所有能量的方式，这样就没有什么可以追求别的了。恢复，应该总是包括大量的自我发现和转变，是找出你真正想要的生活的最佳时机。设定和规划你的梦想的另一个好处是，它往往有助于全面恢复成功，因为保持积极的注意力、身体健康和牢固的关系对于实现任何目标都至关重要。
3. Seek quality medical care.
Addiction is as much a physical disease as it is mental and psychological. In fact, many addictions actually stem from physical disorders such as chronic pain, which can lead to substance abuse. You need to attend to your physical health in order to improve your mental health. Another concern of early recovery is detoxification. Giving up your drug of choice will likely result in a range of painful and possibly dangerous withdrawal symptoms that will require medical treatment. Some drugs need to have the dosage slowly tapered before they can be safely discontinued, and even alcoholics are at risk of developing a dangerous withdrawal syndrome called震颤性谵妄，如果不治疗会导致致命的癫痫发作。获得高质量的医疗护理将确保您的安全并促进康复成功。
4. Don’t try to do it alone.
Whether they are too ashamed to seek professional treatment, too worried about the cost of a treatment facility, or simply think they can get clean without help, far too many individuals seek to recover from addiction at home, without medication, counseling, or support groups. Trying to quit drugs or alcohol this way isnever a good idea.Addiction is a chronic disease that causes actual structural and chemical changes in the brain that require careful, ongoing treatment to heal. In addition, there are a plethora of emotional, psychological, and behavioral issues that underlie addiction problems, and these, too, must be addressed for a successful recovery.
有质量，负担得起，成瘾治疗设施提供给每个人，无论他们的情况，财政和药物的选择。成瘾支持小组是另一个奇妙和免费的资源，可以促进和保持恢复成功。研究表明，个人从给予他人的支持中得到的好处和他们自己从获得支持中得到的好处一样多，而你从与其他康复成瘾者的互动中得到的验证可以帮助你摆脱与药物滥用有关的耻辱。还要记住，在你的康复过程中，你所爱的人是一个巨大的鼓励来源，所以也要寻求他们的支持。他们可能和你一样希望你成功。
5. Avoid trigger situations.
Part of recovery from addiction is learning to identify and avoid situations that trigger drug cravings. If you did most of your drinking or using at a particular gathering place, you’ll want to avoid going there. If you are at a party or event and begin to feel the urge to use drugs or drink, you need to remove yourself from the situation immediately. Some people may be triggers for you, particularly if they abuse drugs or alcohol. If you aren’t able to repair the relationship, or the person continues to drink or use, you will probably have to cut them out of your life as much as possible. You need to do everything you can to stay strong in your recovery.
6.认清、接受并面对渴望。
不幸的是,你将无法避免所有trigger situations. Life will always present challenges, stressors and conflicts that could potentially trigger substance abuse, and you will have to learn to deal with that. When trigger situations or feelings arise, you need to acknowledge them, and accept them. Drug and alcohol cravings are completely normal in recovery, and they don’t have to derail you. The key is to make yourself more powerful than those feelings by dealing with them calmly and logically, using techniques you’ve learned in treatment to cope with cravings in a healthy way. Recognize that you are the one in control of your actions, even if it doesn’t always feel like it.
7. Find new hobbies and activities.
The life of an addict revolves around drinking or doing drugs. Even when you aren’t actually using, you were probably consumed with thoughts about obtaining your drug of choice and when and how you would next get high. Without addiction as the fulcrum of your existence, you have a wonderful new freedom, but you also have a lot more time or energy that you need to channel into healthy activities if you want to foster your recovery from addiction. Consider volunteering at a non-profit or school, taking a class or picking up a new hobby. Recovery is a wonderful opportunity to open your life to new pleasures and possibilities.
8.找新的清醒的朋友。
如果你继续和以前喝酒或吸毒的朋友在一起，你将无法远离药物滥用。即使是那些声称支持你放弃药物滥用决定的朋友，如果他们自己继续酗酒或吸毒，也会影响你的成功。此外，仅仅是和这些类型的朋友在一起就可能是旧病复发的导火索。成瘾支持小组是一个很好的地方，以满足人们朝着同样的健康生活方式，你是，花时间与这些类型的朋友可以感到非常舒适和欢迎，因为他们了解从内部恢复过程。
9经常锻炼。
恢复的一个重要部分是照顾你的身体健康，而锻炼是获得健康必不可少的一部分。运动可以改善情绪和能量，以及呼吸、心血管、骨骼和肌肉健康。运动甚至可以改善你的皮肤，减轻压力，帮助你睡得更好。最重要的是，剧烈运动会释放多巴胺，这是一种神经递质，负责你的大脑brain’s reward center. 毒品和酒精会刺激多巴胺的释放，这也是使他们上瘾的原因之一。通过发现产生多巴胺的新的、健康的活动，你为自己提供了一个很好的方式来应对触发的感觉和情况，同时帮助你的身体修复药物滥用对你大脑结构和化学过程造成的损害。
10. Eat a healthy diet.
Addicts in the throes of regular substance abuse almost never have a healthy diet. Not only is the quality of food they eat usually bad, but they often eat too much or not enough. As a result, their brains and bodies show signs of malnutrition. To support your successful recovery from addiction, you should minimize unhealthy fats, white flour, and sugar, while maximizing fresh fruits and vegetables. Nutrient rich foods like produce, nuts, and fish will give you the vitamins, minerals, and healthy fuel you need to heal and get energized for your new, drug-free life. Also, a healthy diet doesn’t only mean eating good food, but eating regularly. Drug and alcohol cravings are more likely to hit when you’re tired, cranky, and hungry, so healthy meals and snacks spaced regularly throughout the day are crucial to supporting sobriety.
11充足的睡眠。
Americans are a chronically sleep-deprived people, and sleep deprivation has led many individuals to seek out stimulants or depressants to wake themselves up or get themselves to sleep. Addicts may develop bad sleep schedules that are at odds with their natural rhythms, by staying up all night, then sleeping all day, or going for days without sleeping before crashing hard. These bad sleeping habits need to change if you want to recover from addiction. Not only does sleep deprivation make you more vulnerable to relapse, it can create a host of health complications that your recovering body should not have to deal with. To make sure you get a solid eight or so hours of sleep every night, avoid caffeine and nicotine in the afternoon or evening, and try to go to bed and get up at the same time every day. Practicing these and other good sleep hygiene habits will give you more energy, a sharper mind, a better mood, and a stronger immune system.
12. Practice gratitude.
研究表明，感恩是戒毒和幸福的重要组成部分。重视你的清醒，经常承认你对它的感激之情，以及支持它的一切，这将确保你永远不会把你的清醒视为理所当然。复苏就像一个活的东西，需要培育和欣赏才能生存。当你向它表达你的感激之情时，它就会茁壮成长。
Focusing on the things you are grateful for each day willreduce your risk of relapse.It will help you feel happier and more peaceful. It will also help you sleep better and actually improve your physical health, both directly, and indirectly, as an improved attitude will motivate you to keep improving your life. Keeping your focus on the good things about your life can also keep away “stinking thinking,” a kind of negativity that makes you believe that bad things always happen to you, that you are worthless, and that you always fail. Stinking thinking will only drag you down, both physically and mentally, making you more vulnerable to relapse.
Gratitude can also help you let go of the burden of guilt and regret that can become an obstacle in your recovery journey. Being able to look back on your experiences and see how you have learned and grown as a result of them can relieve that burden. Instead of wishing the past had never happened, you can be grateful for how the past has created the person you are today—the person who is building a better life through recovery from addiction.