Quitting a bad habit or addiction is a courageous step. The first day can be one of the most challenging in your recovery journey. It can also be one of the most empowering days. On the Dao Life Lunar Calendar, there are 2 or 3 days where we get a little help from nature in quitting a bad habit. We can find support from nature to quit an addiction. Days 14 & 16 are official Quit Something and do something new days. We also have the days everyone dreads, lol, Days 26 & 27. . .the Sobriety Days!!! Here’s a guide to help you navigate that crucial first day of making lifestyle and habit changes:

1. Mindset: Embrace the Challenge*

• Acknowledge Your Strength: Deciding to quit anything is a major victory in itself. Take a moment to recognize your courage to step up and make a change in your life.
• Focus on Today: Just for today, you are not going to engage in your addiction. Keep your focus on making it through this day only. This is where Present Moment Meditation is very helpful.

2. What to Expect

• Cravings: These come in waves, especially if your addiction involves substances like alcohol, nicotine, or drugs. They usually peak and then subside. Cravings can also be psychological, where your mind tries to convince you to give in. Schedule self care to help your body detox and to get support from a trusted therapist.
• Emotional Swings: You may experience anxiety, irritability, or even sadness. These emotions are normal as your body and mind adjust. Here are some tips to deal with these emotions when they come up.
• Physical Symptoms: Depending on your addiction, you might experience withdrawal symptoms like headaches, fatigue, nausea, or sweating. Practice detoxing to help relieve the physical symptoms.

3. Coping Strategies

• Breathing Exercises: When you feel overwhelmed, practice deep breathing. Inhale slowly for four counts, hold for four, and exhale for four. Repeat until you feel calmer.
• Distraction Techniques: Engage in activities that occupy your mind and hands. This could be going for a walk, listening to music, cooking, or even cleaning.
• Mindfulness: Focus on the present moment without judgment. Notice your thoughts and feelings without trying to change them. Apps like Halo, Headspace or Calm can guide you.

4. Dealing with Others

• Set Boundaries: You may need to distance yourself from people who are unsupportive or who enable your addiction. It’s okay to be assertive about your needs.
• Communicate Your Decision: If you feel comfortable, tell only trusted close friends or family that you are quitting and ask for their support.
• Join Support Groups: Consider joining a group like AA, NA, SMART Recovery, or even online groups like “Recovery with Karl” on Facebook. Connecting with others who understand can provide invaluable support. The worst part is thinking or feeling that you are alone in the endeavor. You’re not. You’re never really alone.

5. Practical Tips

• Stay Hydrated and Eat Well: Drink plenty of electrolyte infused water and eat balanced meals to help your body recover. Avoid excessive caffeine or sugar, as they can exacerbate anxiety.
• Remove Triggers: If possible, remove any substances or items related to your addiction from your environment.
• Rest: Your body and mind are going through a lot. Rest when you need to, and don’t be hard on yourself if you feel fatigued.

6. What Not to Do

• Don’t Isolate: While it’s okay to have some alone time, isolation can make cravings stronger. Reach out to someone, even if it’s just a quick text or call. Studies show living in isolation increases the chance of addiction.
• Don’t be a Couch Potato: More exercise can help give you energy. Exercise also provides the empowerment you used to think you got from your bad habits. There are newer more healthy habits that involve using your physical body.
• Don’t Let Negativity Overwhelm You: It’s easy to get stuck in feelings of guilt or shame. Addictions happen because we get hurt and become isolated before healing the hurt. Focus instead on the realizations and understanding you have about the past. Focus your mind on the goals you have seen for yourself and the positive steps you’re taking today. Recovery is also about moving forward mentally, one realization at a time.
• Don’t Make Major Decisions: Your emotions may be heightened today. It’s best to avoid making big decisions while you’re adjusting.

7. Helpful Resources

• 12-Step Programs: Attend a meeting (in person or online). The community and structure can be incredibly supportive, especially on your first day.
• Make Plans Out of the House: Try Meet Up. Alternatively, consider joining a church or group organization. Choose one that aligns with your values and interests.
• Journaling: Write down your thoughts and feelings. Journaling can help you process emotions and track your progress.
• Hotlines: If you’re struggling, there are hotlines available 24/7 to offer support. For example, in the U.S., the SAMHSA National Helpline is 1-800-662-HELP (4357).

8. Celebrate Small Wins

• Acknowledge Every Hour: Every hour you stay clean is a victory. Celebrate these small milestones.
• Treat Yourself: Part of recovery from bad habits and addictions involves creating healthier rewards for yourself. Reward yourself with something else that is healthy and enjoyable. Schedule a spa treatment. Enjoy some fresh squeezed juice at a local juice bar. Treat yourself to a nice exotic meal.

9. Plan for Tomorrow

• Prepare for Triggers: Think about situations that might tempt you and plan how to handle them.
• Set Simple Goals: Plan one or two small goals for each day. Keep it manageable and positive.

10. End the Day with Gratitude

• Reflect on Your Success: At the end of the day, take a moment to reflect on what you’ve accomplished. Be proud of yourself.
• Learn from Setbacks: Setbacks in our goals happen. You can’t let it stop you. Learn from what happened. If you learn from something, it’s not a loss.
• Rest: Ensure you get some sleep. Your body needs it to continue the healing process.

Remember, the first day is just the beginning. Recovery takes time, and each day is a step toward a more confident, connected, healthier, & happier you. You’re not alone in this, and support is always available when you need it. Stay strong and kind to yourself—you’re worth it!

*Source: Recovery Guide