Sometimes our brains lie to us. We can be at a low point and think we’re stuck there forever or change is impossible. This is far from true. No matter where you are in life, there is always hope for growth. I’ve seen this mode of thinking keep people in a relapse; they believe that they’ve already messed things up, so they might as well keep going. This is one way the addicted brain—which has been changed by chronic substance use to prioritize drugs or alcohol—rationalizes continued use. This can also keep people stuck in the cycle of active addiction. However, according to a study by the Recovery Research Institute—a partnership between Harvard Medical Teaching Hospital and Massachusetts General Hospital—1 in 10 Americans (or 22.35 million US adults) are in recovery.[1] This is proof that recovery is possible no matter where addiction has taken you (and what it has taken from you). If you want some hope about how much people can turn their lives around in recovery, check out our Sober Stories series. It can be overwhelming to figure out how to get out of a rut, especially if you’re depressed. I’ve found that when I’m in a difficult point in life, it’s helpful to take small steps. It’s strong to gradually work towards change when you’re feeling low and overwhelmed. And doing so can go a long way towards feeling empowered instead of powerless. A friend once said, about how they cope with depression: “I try to make a list of five things to complete each day. My goals are typically things like make my bed, take a shower, look like a decent human (get dressed), make a meal, etc. At the end of the day, I feel like I accomplished something, and any accomplishment—big or small—is a win in my eyes! I also journal to figure out the source of my depression and find solutions. And bump up the frequency of therapy. If I need it twice a week, I will go!” This advice can be applied to early recovery or coming out of a relapse, as well as to other mental health disorders. The steps might not look exactly the same, but things like therapy and journaling help you figure out what you need, and how you can go about getting it. In very early recovery, it’s typically useful to go easy on yourself, try to eat nutritious foods when you can, get enough sleep, and take care of basic physical needs. These seemingly small things are huge when your brain and body are in the early stages of healing. There are times when I think I’ve strayed too far from the coping skills I’ve learned in recovery to come back. It always helps me to pause and remember that I can change at any time; it brings back hope and, often, motivation. This is particularly true when I remember that I don’t need to change everything right away. Changing your life doesn’t usually happen in one huge moment, but in the gradual things you do along the way. If you are struggling with a substance use or mental health disorder, there is help and hope. TruHealing offers high-quality treatment for addiction and mental health disorders in facilities across the country. Our staff—many of whom are in recovery themselves—will help you change your life for the better. Call an admissions specialist at 410-593-0005. [1] https://www.recoveryanswers.org/research-post/1-in-10-americans-report-having-resolved-a-significant-substance-use-problem/