First let me say that tips you'll read are based on what helped me to finally break the addiction cycle. There are no 100 % universal rules how to do it, you'll have to discover what works for you for yourself as we're all unique human beings, but still you might find some of the tips useful on your own path to recovery. EARLY RECOVERY (3-4 months): This period really sucks with acute withdrawals symptoms so go easy on yourself. Enduring it is the main goal, but don't focus on abstention alone, you need to set yourself achievable goals and focus you mind on them, rather than abstention alone. Here are few tasks/goals that kept me occupied during this period: 1. DESIRE TO CHANGE -> Recognize that you need to change. I'm not talking about x-number of days challenge here, but rather a permanent life long change in your lifestyle and mindset. Accept that the change will be bloody painful. Changes are uncomfortable, but getting rid of addiction is on another level of suffering. There is no way around it. That's why you should adopt whatever it takes mentality in advance -> Sep 18, 2019 2. SLEEP -> This one was a difficult one for me to master as insomnia is usually one of withdrawal symptoms. Try to sleep 7-9h a day (preferably between 11pm-2am). Sleeping well is crucial element for faster recovery -> Sep 1, 2019 3. DIET -> avoid processed food, food with added sugar, drink 2-3L of fresh water a day, eat lots of vegetables and fruits. Tale these supplements: Omega3 (fish oil), vitamin B complex, D3, Zn, Mg, Ca (milk), K (bananas) -> Sep 18, 2019 4. EXERCISE -> The most important one of all. It's simply the best activity to rewire your brain. Do at least 30 minutes of daily aerobic exercise outdoors every day. It can be just brisk walking at first and you might gradually increase duration/difficulty over time. I started with free 8 weeks 30 min 5K beginners running/walking app program and ended up exercising 1-3 hours a day 2 years later. The point of this is to get your daily dopamine fix from exercise instead of PMO. It will help ease withdrawals plus give you enough vitamin D by sunlight. You might add some strength training over time but that's all optional. The important thing is to get out on fresh air and move every day. 5. DAILY JOURNAL -> it's a good idea to write a daily journal at least in this stage of recovery (I still write it) to keep yourself accountable every day and have a contingency plan in case of a relapse. Something like this -> Jul 16, 2019 POST ACUTE STAGE (after 3-4 months): Now that you're done with acute withdrawal symptoms, it's time to start working on changing your mindset that brought you to addiction. People become addicted to substances or compulsive addictive behaviours because we want to ease/numb the pain/stress originating from this unresolved underlying issue(s). 1. FIND THE UNDERLYING ISSUE(S) that led you to addiction -> Easier said than done, but crucial for permanent successful recovery. Don't be afraid to seek professional counseling if needed -> Sep 25, 2019 , Sep 1, 2019 2. FACE THE UNDERLYING ISSUE(S) that is causing your mental pain and address it appropriately. -> Sep 28, 2019 I could write a book of recommendations under this stage (learning how to let go of your past, worrying about the future, start liking yourself again, adopting positive attitude, importance of connection, gratitude, giving service, … ) but they basically all revolve around changing the way you think and addressing the unresolved traumas that brought you addiction. You can read more about them in my journal -> https://forum.nofap.com/index.php?threads/hopeless-case-searching-for-hope.187822/page-26
