If you’ve recently decided to make a change in your relationship with substances, first of all: breathe. You’ve likely spent a long time thinking about this, and now that you’re actually doing it, the world might feel a bit raw.
The first 30 days are often described as a rollercoaster. One minute you’re feeling a “pink cloud” of hope, and the next, you’re hit with a wave of exhaustion or irritability that feels like it’ll never end. I’ve been there, and I can tell you—it does get better. But in the beginning, it’s not about “thriving”; it’s about surviving.
Here’s a practical, no-nonsense guide to getting through that first month without losing your mind.
1. Lower the Bar (Seriously)
The biggest mistake people make in the first week is trying to overhaul their entire lives at once. You might feel like you need to start a new gym routine, fix your diet, and reorganize your whole house.
Stop. Your only job right now is to not use. If you spent the whole day on the couch eating cereal and watching reruns, but you stayed sober? That’s a successful day. Your brain is recalibrating its chemistry, and that takes a massive amount of energy. Give yourself permission to be “unproductive” while your body heals.
2. Prepare for the “Physical Rebellion”
Depending on what you’re coming off of, your body is going to have some things to say about the change. Sleep is usually the first thing to go sideways—you might have insomnia, or you might find yourself sleeping for 12 hours straight.
- Hydrate: It sounds cliché, but substances dehydrate you and mess with your electrolytes. Drinking water helps flush your system and can actually help with the “brain fog.”
- Sugar is Your Friend (For Now): Many people find they have intense sugar cravings in early recovery. That’s because your brain is looking for a quick hit of dopamine. Don’t worry about the “health” aspect of a chocolate bar right now. If a cookie helps you get through a craving, eat the cookie.
3. Build Your “Emergency Contact” List
Cravings aren’t permanent. They’re like waves—they peak, they feel intense, and then they recede. The trick is having something to do while the wave is peaking.
Make a list of three people you can call who actually understand what you’re going through. This could be a peer support worker, a sponsor, or a friend who’s been through it. When a craving hits, don’t just sit with it. Reach out. Even a five-minute conversation can be enough to let the wave pass.
4. Guard Your Environment
In BC, substances are everywhere. You can’t control the world, but you can control your immediate space.
- The Phone Purge: Go through your phone and delete the numbers of people who only associate with your “using” life. Block them if you have to. You don’t need a text at 11:00 PM asking if you’re “around” while you’re trying to sleep.
- Change the Route: If you always pass a specific liquor store or a specific corner on your way home, change your route. Your brain has “autopilot” triggers tied to locations. Breaking those visual cues is a simple but powerful way to reduce the mental load.
5. Managing the Emotional “Rawness”
Around day 10 or 14, you might find that you’re suddenly very angry, very sad, or crying at car commercials. This is what we call “feeling your feelings” without a buffer. For a long time, you’ve used substances to turn down the volume on life. Now, the volume is at 100%.
It’s uncomfortable, but it’s actually a sign of progress. It means your nervous system is waking up. When these emotions hit, try “HALT.” Ask yourself if you are:
- Hungry
- Angry
- Lonely
- Tired
Usually, if you fix one of those physical needs, the emotional intensity will drop down to a manageable level.
6. Find Your “Third Place”
Isolation is the enemy. Find a place where you can be around people without the pressure to use. This could be a 12-step meeting, a recovery café, a library, or even a late-night diner. In the first 30 days, the hours between 5:00 PM and 9:00 PM are often the hardest. Having a “plan” for those hours—even if it’s just sitting in a coffee shop with a book—can be a literal lifesaver.
7. Celebrate the Small Wins
Don’t wait for the 30-day mark to be proud of yourself. Celebrate making it through a difficult Tuesday. Celebrate saying “no” to an invitation that you knew would be risky. Celebrate the fact that your skin looks a little clearer or that you actually remembered what you did last night.
Recovery isn’t a straight line. There will be bad days, and that’s okay. The goal isn’t perfection; it’s persistence.
The Bottom Line
The first 30 days are about survival and stabilization. You’re essentially learning how to walk again, but this time on a different path. Be patient with yourself, stay connected to your community, and remember: you only ever have to get through today.
You’ve got this, and we’re here to help you navigate it.
If you or someone you know needs help with substance use, we can connect you to trusted counselling and support resources.
Horizon Recovery Initiative | Youth-Led Addiction Support 