Fathers in recovery can face unique challenges as they work to maintain their sobriety and navigate the demands of parenthood. Being present as a parent while focusing on recovery, keeping up with responsibilities at work and at home while in treatment, and rebuilding relationships with family members takes time, attention, and energy. Working on healthy coping skills is one of the best ways that dads can be their best selves for their loved ones. Coping skills help people manage stress and work through difficult emotions without turning to anger, isolation, or substance use. While the most effective coping skills for each person are different, there are a few tried-and-true methods that can be helpful for men in recovery.
Recovery Centers of America’s addiction treatment programs help patients discover the coping skills that are best for them—if you’re ready to start or continue a recovery journey, we’re ready to help. Call 833.926.5486 to learn more about our treatment options.
1. Connect with Others in Recovery
Connection and support from others who understand what it’s like to navigate recovery can be incredibly powerful. For fathers in recovery, finding a community of other dads who are also working on their sobriety can provide a sense of camaraderie and understanding that can’t be found elsewhere.
One of the reasons why connection matters so much in recovery is because addiction and other unhealthy behaviors thrive in isolation. When you’re struggling, reaching out for help can feel like weakness. At the end of a long day of parenting, juggling responsibilities, or facing a trigger, it’s easy to turn to substances for an escape.
When you have healthy connections with others in recovery, you have people to turn to when things get tough. They know what you’re facing and don’t judge you for it.
Ways to find a community in recovery:
- Attend support group meetings or therapy sessions specifically for fathers.
- Reach out to other dads you may know who are also in recovery.
- Join online communities or forums for dads in recovery.
- Talk with your RCA Alumni Coordinator about connecting with other RCA alumni and check out our Alumni events.
Your community will have your back on good days and bad.
2. Practice Self-Care
Self-care isn’t just about bubble baths and spa days—it’s about actively taking care of your physical, mental, emotional, and spiritual well-being. When you’re a parent in recovery, it’s easy to put your own needs on the back burner while you juggle everyone else’s.
But here’s the truth: you can’t pour from an empty cup. Taking care of yourself first allows you to be more present for your family and better equipped to handle any challenges that come your way.
Sticking to a routine can be a form of self-care. In addiction treatment, you’re on a schedule where every hour has a purpose that supports your well-being. Going to bed early helps you get good, restful sleep—vital for healing during recovery. Eating regular, healthy meals gives your body the energy it needs to heal physically and mentally. Exercise is a way for you to clear your mind and release endorphins that improve mood. Individual and group therapy sessions give you a safe, supportive space to work through the underlying factors driving addiction. Breaks and free time offer opportunities to reflect, recharge, and connect with others.
At home, keeping up with a routine that gives you time to recharge and connect with others is just as important. While this routine will include things like work, parenting, household chores, and other responsibilities, be sure to include activities that bring you joy and fulfill your needs.
Try incorporating your family into some of these activities. For example, you can have a family game night once a week or go for a walk together after dinner. This allows you to spend quality time with your loved ones while also taking care of yourself.
3. Make Mindfulness a Habit
Being in the moment and acknowledging your thoughts and feelings without judging them or pushing them away—this is mindfulness. Mindfulness is a powerful tool in recovery because it:
- Is available everywhere
- Is free
- Doesn’t require special equipment or skills
- Can take as much or as little time as you like
- Can help stop a panic attack, fight-or-flight response, or other strong emotions from escalating
There are many ways to practice mindfulness, and what works for one person may not work for another. Deep breathing exercises, meditation, and journaling are just a few examples of mindfulness activities.
Try this simple grounding exercise:
- Find a comfortable position, either sitting or standing.
- Take a deep breath in through your nose for a count of four.
- Hold the breath for a count of four.
- Slowly exhale through your mouth for a count of four.
- Once again, hold your breath for a count of four.
- Repeat this breathing pattern for as long as you like, focusing on the sensation of your breath and body.
This exercise, known as “box breathing,” can help you feel more centered and calm in just a few minutes.
Get in Touch with RCA for Addiction Treatment for Fathers
At Recovery Centers of America, we understand the unique struggles and needs that fathers face in recovery. Our treatment programs are designed to provide individualized care and support for men as they work towards lasting recovery.
Call 833.926.5486 or reach out online to learn more about our treatment options and how we can help you on your journey to sobriety. Don’t wait—start taking steps towards a healthier, happier life today.
