Part 3: Habits That Help
This is part three in the series. In the first two parts, I talked about the healing process and the waves and windows pattern. It’s not linear and it’s not the same for everyone, but that was the general shape of it. Part two was about mindset and how it can promote healing. Part three is about habits.
I offering support groups and 1:1 coaching for those going through withdrawal. If you’d like someone to walk with you through this season, I would love to meet with you. My withdrawal was brutal. I know how dark it can get. I also know how real healing is. I’m now in a place of joy, health, and full life, and I want to support you on your way there.
👉 Go here to see my calendar and register
Healing is still happening
Your body is healing naturally, even if you are laying down and doing nothing, and all you can do is eat cheese. Your body is still working it out. It’s headed toward healing.
You are on a trajectory of healing, even if you have horrible symptoms right now. The symptoms can be part of the healing process. A fever can get really horrible before it breaks. Psych med withdrawal can be like that. It can get really horrible before it breaks, and then there’s healing on the other side because your body figures out how to do this.
In the meantime, if you’re looking for ways to promote healing and help it along, these are the habits that helped me and others.
Habit 1: Avoid anything psychoactive
One important thing I learned is that I needed to avoid anything psychoactive.
That means alcohol. It means mushrooms or anything like that. It can also mean vitamins and supplements. When you’re in withdrawal, your body can be sensitized. If you’ve been on a vitamin for a long time and it’s part of your normal, it may be best to keep things stable.
But if you’re thinking, “Let me introduce a vitamin, it might help me,” that’s a big warning. Your body is sensitized right now and it might have a paradoxical effect. Introducing something new can activate you, set you back, or make symptoms worse.
In general, the best thing can be leaving your nervous system alone and letting it heal itself. Not adding in anything new, even if there are grand promises on the bottle, even if it sounds natural.
I even went to a holistic doctor who recommended a lot of vitamins. After doing homework and hearing from other people, I learned it can be hazardous to introduce a whole lot of new supplements in withdrawal. A friend told me the same thing, the supplements she tried did not help withdrawal.
Often we want a solution. We want to find what the body is missing. But with a sensitized nervous system, what the body may need most is stability.
So that’s habit number one, protect your nervous system from anything psychoactive.
Habit 2: Do things that calm you
Number two is doing things that help calm you.
You might think, “Nothing calms me.” I get that. Sometimes nothing really calms you, but maybe something takes the edge off slightly. Maybe it helps you through the next 20 minutes.
Think in those terms. Is there anything that brings the edge down even a little? If so, make it part of your routine.
That could be a walk, sitting on the porch, a hot shower, crying, nature sounds, being outside, calming music, or something else. It could be repetitive chores. Washing dishes and feeling warm water on your hands can ground you in the moment and interrupt looping thoughts.
A friend said walking barefoot helped her, or hugging trees. That wasn’t a big relief for me, but it’s worth experimenting gently. Sunlight might be soothing. Nature might help. Try things and see what works for you.
Co-regulating can help too, being with someone who is calm and soothing, someone who accepts you, someone whose presence helps your nervous system settle.
Habit 3: Distract yourself when you can
Third is distraction, when it’s possible.
That might be an audiobook, TV, a coloring page, doodling, going to the library, being with your kids, meeting up with people, or going to work. Your list might be short. For a while, you may not be able to read or watch TV at all.
But when you find something that works, use it. Even if symptoms and thoughts are still happening in the background, distraction can help.
Habit (Stack) 4: Sleep, food, movement, & water
The last one is healthy habits with sleep, food, exercise, and water.
This isn’t about perfection. It’s about choosing in a healthier direction when you can.
Keep eating. Don’t starve yourself. Digestion can be hard. Cooking can be hard. So do what you can. If it’s TV dinners right now, choose the healthier ones. Any choice you can make in a healthier direction helps, while still keeping it gentle and doable.
Hydration matters too. Water is important for your brain. Keep a water bottle near you and stay hydrated.
Movement helps, but scale it to where you are. Maybe you can’t walk right now. When you can get up and walk, go for a walk and make it part of your routine. Fresh air helps. Even small movement helps blood flow, which supports healing.
Sleep is often dysregulated in withdrawal, and that is not your fault. Movement can help sleep. Eating better can help sleep. Sleep helps everything else, so these habits can support each other.
For sleep, acceptance is a big part. Let yourself sleep when you finally can. Many people wake up with cortisol surges, wake in the night, and can’t get back to sleep. This isn’t about being perfect.
If your sleep gets better over time, that supports healing. It can also help to get off screens before bed, so your body can feel tiredness. A steady routine can help your body recognize sleepy cues again, even if it takes time.
In time, sleep can resolve and become normal again.
Staying with the process
Don’t assume you can’t heal because sleep is bad right now. Your body is still running its course.
Do the gentle habits that support stability, calm, and basic care. Healing is happening right now. As you move through this, you are headed toward healing.