Giving your body and brain the care they need is essential. Although we know these things are important, it’s easy to overlook them. Especially during challenging times. 

Good nutrition, exercise and sleep can help you stay well as you make changes. For more information about physical symptoms to watch out for, visit our physical health section.

Nutrition

Eat regularly and stay hydrated. Even if you don’t have an appetite, try and make sure you are still eating and getting nutrition in your body. This is especially important if you’re going through withdrawal. Small, nourishing meals and plenty of water can help you to stay healthy and raise your energy levels. 

Exercise

Physical activity can reduce stress and boost your mood – even a small amount is helpful. This could be a walk or run around the block or going to the gym. If you find it difficult to exercise solo, you can look at joining group activities to help you get active. Speed Freaks are a supportive walking/running group for people going through their own recovery journey. You could also join team sports or activities in your community.  

Here’s some thoughts from people who have been through this journey: 

“Fitness is really good I find for people that have struggled with addiction because you get that buzz afterwards.” - Rachel 

“I find boxing to be a really good cardio. It’s just working your whole body and man you’re just puffed and sweating’.” - Dylan 

Sleep

Changing your drug use can affect your sleep. You may find that you’re sleeping more, finding it harder to get to sleep, or having your sleep broken up throughout the night. 

Here’s some things you can do to sleep better at night: 

  • Be physically active during the day.
  • Have 1 hour of winding down time before bed, doing simple activities like listening to music or reading a book.
  • Get up at the same time every morning.
  • Avoid napping during the day if you can.
  • Write down what’s on your mind to avoid those thoughts going round and round in your head.
  • Avoid coffee, caffeine, energy drinks and cigarettes before bed.
  • Try drinking non-caffeinated hot drinks to help relax.
  • Have an extra blanket on the bed. You can easily pull it over you if you get cold or take it off if you feel hot. You may go through patches of feeling hot and cold while going through withdrawal. 

For more information on all of these tips, see this great resource from bpacnz.