Overcoming Relapse: Holistic Strategies for Staying on Track: Janelle Salo

Nutrition and Relapse Prevention

The Connection Between Diet and Emotional Stability

What you eat can have a huge impact on how you feel⁵. Junk food and sugary snacks might give you a quick boost, but they often leave you feeling tired later.

On the other hand, eating a balanced diet with healthy foods keeps your energy steady and helps you handle stress better. Think of food as fuel for both your body and your brain.

Foods That Boost Mood and Reduce Cravings

Foods like bananas, nuts, and dark chocolate (in moderation) can improve your mood⁶ because they’re packed with nutrients like magnesium and serotonin⁷ boosters. Whole grains, fruits, and veggies also help keep your blood sugar stable, which means fewer cravings and mood swings.

Drinking water is super important too. It keeps you hydrated and focused. When you feed your body the right stuff, it’s easier to stay happy and in control.

The Role of Hydration in Maintaining Mental and Physical Balance

Staying hydrated is like giving your brain and body the fuel they need to work properly. When you’re dehydrated, you might feel cranky, or have trouble focusing, which can throw off your whole day.

Drinking enough water helps keep your energy up, your mood steady, and your mind sharp⁸. It’s a simple habit that makes a big difference in feeling your best. The average adult should drink between 2-3 liters of water⁹ per day. Once you develop the “good habit” of getting your water intake in, you will start to notice a change in how you feel and look!

Building a Supportive Environment

The Importance of Social Connections in Recovery

Having people who support you makes a huge difference when you’re trying to stay on track. Friends, family, or even just one trusted person can encourage you, listen when you’re struggling, and remind you that you’re not alone.

Recovery is easier when you have a team cheering you on¹⁰. Positive connections help you feel stronger, motivated, and understood.

Finding Support Groups or Accountability Partners

• Support groups help connect you with people who’ve been through similar struggles and really get what you’re going through. 
• An accountability partner, like a friend, family member or mentor, can check in with you, celebrate your wins, and help you stay focused on your goals.

Having someone to talk to makes the journey feel less overwhelming. It’s always easier to stick to your goals when you’re not doing it alone!

Removing Triggers From Your Living Space or Daily Routine

Your environment can make or break your recovery, so it’s important to get rid of things that tempt you to fall back into old habits. Whether it’s clearing out unhealthy snacks, avoiding certain apps, or rearranging your space, little changes can have a huge impact.

Creating a positive, supportive space helps you feel more in control and focused. When your surroundings match your goals, it’s easier to stay on track!

Physical Activity and Recovery

Exercise as a Tool for Stress Management 

When you exercise, your body releases endorphins¹¹, natural mood lifters that help reduce stress and make you feel happier¹². Whether you’re playing sports, running, or just dancing around your room, moving your body can be a great way to shake off bad vibes and stay positive.

Types of Physical Activities that Support Holistic Recovery

There are so many ways to stay active that can help your overall recovery, like yoga, swimming, or even hiking in nature. These activities not only keep your body healthy but also calm your mind and boost your emotional well-being.

How Consistency in Movement Can Reinforce Staying on Track

Sticking to a regular exercise routine helps build good habits that keep you focused and disciplined. When you make movement a part of your daily life, it becomes easier to stay on track with your goals and handle whatever challenges come your way.

The Importance of Self-Compassion

Reframing Relapse as a Learning Opportunity

Instead of seeing relapse as a failure, try to view it as a chance to learn more about yourself and what triggered the setback¹³. Each time you slip up, you get a better understanding of your strengths and weaknesses, helping you come back even stronger.

Forgiving Yourself and Maintaining Motivation

It’s important to remember that everyone makes mistakes.  Don’t be too hard on yourself when things don’t go as planned. Forgiving yourself helps you move forward without guilt, and staying motivated means focusing on your progress rather than perfection.

Setting Realistic Goals and Celebrating Small Victories

Setting small, achievable goals helps you stay focused and gives you a sense of accomplishment along the way. Celebrating those little wins, whether it’s a week of good habits or handling a tough situation, keeps you motivated and reminds you how far you’ve come.

Final Thought

Emphasizing the Journey of Progress Over Perfection

Recovery isn’t about being perfect; it’s about making steady progress and learning from each experience. Even if it’s not perfect, every small step forward gets you closer to your goal.

Encouragement to Seek Help and Use Holistic Strategies

Don’t be afraid to ask for help along the way whether it’s from friends, family, or professionals. 

Holistic strategies like mindfulness, exercise, and healthy eating can support you in ways that go beyond just the physical, helping you thrive mentally and emotionally, too.

Every Step Forward, No Matter How Small, Is Progress

It’s easy to get caught up in big goals, but remember that every tiny step counts. Even the smallest victories, like sticking to a routine or staying calm in a stressful moment, are proof that you’re moving in the right direction!