2019 Recovery Calendar

Important Phone Numbers My Contact Information

NAME ADDRESS

CITY STATE PHONE EMAIL

1-800-999-9999 National Directory of Drug Hotlines

ZIP

1-800-356-9996 Al-Anon & Alateen Crisis Line

1-800-262-2436 National Cocaine Hotline

In Case of Illness or Accident Contact NAME PHONE RELATIONSHIP

1-800-943-7646 National Heroin Hotline

1-888-627-4582 National Marijuana Hotline

1-800-273-8255 National Suicide Prevention Lifeline

HOWTO

use this RECOVERY CALENDAR

KEEP TRACK OF IMPORTANT APPOINTMENTS • Doctor Appointments

IT’S MORE THAN JUST A CALENDAR

• List of Important Phone Numbers • National hotlines for substance abuse & mental health

• Treatment Appointments • Personal Dates and Times • Recovery Meetings • Important Recovery Anniversaries

• Personal information and emergency contacts • Learn what triggers are, and how to avoid them • Daily Mood Tracker • Develop your relapse prevention plan

H ERE ARE SOME HELPFUL ON YOUR PATH TO RECOVERY:

SUGGESTIONS TO ASSIST YOU

• Delete the names of the people you drank or used with from your cell phone, email, and other devices. Avoid the old crowd as much as you can.

• Find good company. Ask your friends or family to help you stay sober.

• Put away your cash, ATM, or credit cards if having money is one of your triggers. Shop with non-using friends or family.

• As much as you can, rest, relax, and sleep.

• Make a list of the bad effects alcohol or drugs had on your life, friends, and family. Be honest.

• Make a list of the benefits of staying off drugs and alcohol. Add to this list every day—new people you have met, ways you are proud of yourself.

• Use this calendar for your appointments and chart how you are feeling on a daily basis.

• The last pages in this calendar are there to help you start organizing your thoughts and feelings. Keep them with you and pay attention to your progress.

DRUG-RELATED REMINDERS: Being around drugs, having drug-related dreams, DISCUSSING DRUGS , or watching others take drugs are just a few of the cues that can trigger cravings and drug- seeking behaviors in people who are going through recovery.

NEGATIVE MOODS: DEPRESSION , anxiety, stress, and anger can all trigger cravings for drugs, since the brain’s reward system is still used to taking an intoxicating substance to release dopamine and balance these negative feelings.

CELEBRATIONS: Good times like holiday parties or SOCIAL EVENTS can involve intoxicating substances, and they can also trigger cravings or drug- seeking behaviors to increase the brain’s flow of dopamine.

TRYING THE INTOXICATING SUBSTANCE AGAIN OR TAKING ANOTHER INTOXICATING SUBSTANCE: Even small amounts of a SUBSTANCE OF ADDICTION can lead to cravings for more of the substance and further drug-seeking behaviors. This is why it is important for people to discuss their struggles with addiction with their doctor when they receive prescription medications and avoid any intoxicating substance.

JUST DON’T DO IT: Your recovery is fragile and can not be subjected to any sort of mind-altering substances. For instance, just because you were an alcoholic does not mean you can start abusing pain meds. Addictions are almost always interchangeable - meaning if you’re addicted to one substance, you can easily become addicted to another. Complete and total abstinence is crucial to your recovery.

LIMIT YOUR INTERACTIONS: If your friends and family are drug users, it’s time to LIMIT OR STOP any/all interaction with them. If you go to places where people use drugs - stop going there. It is important to create new behaviors for yourself - free of all drug-related reminders.

POSITIVE THINKING: Now is the time to change your thinking. As humans, we’re able to learn new tasks as well as new ways of thinking. If you find yourself thinking negative thoughts, stop and talk with someone. Develop and practice NEW WAYS OF THINKING.

MAYBE NEXT TIME: Sometimes to protect our sobriety, we have to stop

attending parties and celebrations like we used to. Start developing NEW SOCIAL TOOLS to help you avoid old behaviors.

January 2019 Sunday Monday

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“Recovery is a process. It takes time. It takes patience. It takes everything you’ve got…”

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

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Notes

Total Stars

february 2019 Sunday Monday

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“Remember that just because you hit bottom doesn’t mean you have to stay there.” — Robert Downey Jr.

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

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Total Stars

March 2019 Sunday Monday

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“Recovery is not for people who need it, it’s for people who want it.”

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

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Total Stars

april 2019 Sunday Monday

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“I learned that courage was not the absence of fear, but the triumph over it.” — Nelson Mandela

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

Notes

Total Stars

may 2019 Sunday Monday

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“It’s not

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

that some people have willpower and some don’t. It’s that some people are willing to change and others are not.”

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Total Stars

june 2019 Sunday Monday

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“What is

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

addiction, really? It is a sign, a signal, a symptom of distress. It is a language that tells us about a plight that must be understood.” —Alice Miller

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Total Stars

july 2019 Sunday Monday

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“Life is interesting... in the end, some of your greatest pains, become your greatest strengths.” — Drew Barrymore

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

Notes

Total Stars

august 2019 Sunday Monday

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“Hardships often prepare ordinary people for an extraordinary destiny.” —C.S. Lewis

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

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Total Stars

september 2019 Sunday Monday

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“Success is the sum of

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small efforts, repeated day in and day out.” —Robert Collier

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

Notes

Total Stars

october 2019 Sunday Monday

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“If you can quit for a day, you can quit for a lifetime.”

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

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—Benjamin Alire Sáenz

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Notes

Total Stars

november 2019 Sunday Monday

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“One of the things you

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

learn in rehab is that you’re responsible for your own actions.”

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—Dale Archer

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Total Stars

December 2019 Sunday Monday

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“Checking your ego,

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abandoning it, letting it go, is a huge part of recovery from addiction.” —Susannah Grant

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Each day this month, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month compares.

Notes

Total Stars

TOTAL STARS THIS YEAR

Developing My Effective Relapse Prevention Plan

2. Recognize Your Triggers and Warning Signs A “trigger” is an experience, event or even a person that causes you to stray from a life of sobriety. Every person will have different triggers, but developing an awareness of your own and making a list of them can help you actively avoid them on a daily basis. 3. Plan for the Worst Although this may sound pessimistic, the truth is you don’t want to be stuck without a plan if relapse does happen. Write out a step-by-step plan detailing what you will do if you relapse. 1. Taking Time for Self-Assessment & Reflection Why did you use drugs or drink alcohol before you were in drug rehab? Recognizing your usage patterns can help you pinpoint the things that cause you to resort to substance abuse. 4. Involve Others Involving other individuals in your recovery is essential to long-lasting change. Contact someone you’re comfortable with and ask them for help when you’re experiencing extreme cravings.

5. Set Goals for a Healthy Lifestyle

Another very important aspect of a relapse prevention plan is setting daily, weekly, monthly (and forever) goals for achieving a healthy lifestyle.

MY RELAPSE PREVENTION GUIDE What are some likely outcomes if I were to choose to use today?

I AM SOMEONE WHO ... When was the last time you thought of yourself as something or someone outside of the connes of Substance Abuse? The primary goal of this exercise is for you to forster a new and positive self-image.

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2)

I am someone who loves

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I am someone who wishes

What are some reasons to stay proactive in my recovery?

I am someone who never forgets to

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I am someone who has always

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I am someone who hopes to one day

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I am someone who everybody seems to

COPING SKILLS Here are some activities that I enjoy that can distract me from using...

I am someone who has never

I am someone who would rather

than

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10 WAYS TO PRACTICE SELF-CARE Practicing self-care means that you’re willing to accept yourself and acknowledge the fact that you have both strengths and weaknesses. List 10 postive actions that you want to start implementing into your own life.

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SOCIAL SUPPORT: Who are some people that I can reach out to when I am thinking about using?

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