When we fall into the trap of self-destructive behavior, such as excessive drinking and drug use, it can be hard to find our way back out.
But with commitment and a good support system, it’s possible to recover from a bender and start down the road to recovery.
In this article, we will explore some tips from experts on how best to get through the aftermath of a bender and begin the journey to sobriety.
Definition of a bender
A bender is a period of excessive drinking or drug use that results in consequences that can be felt for days or weeks afterward.
While a few drinks may not constitute a bender, heavy drinking and drug use over an extended period of time can lead to long-term physical and mental health complications, as well as financial, legal, and social problems.
Bender behavior is often seen during college years, but can affect any age group.
Acknowledgement of the difficulties surrounding recovery
Acknowledging the difficulties surrounding recovery from a bender can be an important first step in the right direction. It is not easy to change long-term habits or address underlying issues that contribute to problem drinking and drug use.
Many people find themselves stuck in a cycle of binging and recovering, repeatedly relapsing into old patterns of behavior. Additionally, social pressures can make it hard to admit to having a problem and take the necessary steps to seek help.
Understanding the Physical Effects of a Bender
Dehydration
Dehydration is a common physical side effect of a bender, as excessive drinking and drug use can cause the body to lose more fluids than it takes in.
Symptoms of dehydration include dizziness, fatigue, headaches, dry mouth, dark-colored urine, and heart palpitations.
To combat dehydration from a bender, it is important to drink lots of water and other hydr ating beverages, such as coconut water and sports drinks.
Fatigue
Fatigue is another common physical symptom of a bender. Excessive drinking and drug use can cause the body to become depleted of essential vitamins and minerals, leading to extreme tiredness and fatigue.
This can interfere with daily tasks and make it difficult to focus. To combat this effect, it is important to replenish lost nutrients by eating a balanced diet containing plenty of fruits, vegetables, lean proteins, and whole grains.
Hangover
A hangover is a collection of physical and mental symptoms that can result from drinking too much alcohol.
Common symptoms include headaches, nausea, sensitivity to light and sound, fatigue, dizziness, irritability, and difficulty concentrating. While there is no cure for a hangover, there are some steps that can be taken to reduce the severity or duration of the symptoms.
It is important to drink plenty of water and electrolyte-rich beverages, eat a nutritious meal, avoid caffeine and greasy foods, and get plenty of rest.
Nutrition
Good nutrition is an important part of the recovery process following a bender.
Excessive drinking and drug use can deplete the body of essential vitamins and minerals, making it difficult to think clearly and stay energized.
To replenish lost nutrients, experts recommend eating plenty of fruits, vegetables, lean proteins, and whole grains. Additionally, staying hydrated with plenty of water and other hydrating beverages is essential for healthy functioning.
Preparing for Recovery
Cleaning Your Environment
Cleaning your environment is an important step in the recovery process following a bender.
Excessive drinking and drug use can lead to messes, both physical and mental, that can trigger further use of substances.
To help prevent this, it is important to take stock of the environment and remove any objects or activities that may remind you of the bender or encourage further use. This might include throwing out any remaining alcohol or drugs, getting rid of old friends that may be triggers, and finding new activities or hobbies to replace the bender behavior.
Drinking Water
Drinking water is a simple but essential part of the recovery process following a bender.
Dehydration is one of the most common physical effects of excessive drinking and drug use, as the body has lost more fluids than it has taken in. To combat dehydration, it is important to drink lots of water and other hydrating beverages throughout the day. This will help to replenish lost nutrients and keep the body functioning optimally.
Stocking Up on Nutritious Meals
One of the most important steps in recovering from a bender is stocking up on nutritious meals. Excessive drinking and drug use can deplete the body of essential vitamins and minerals, leaving it feeling drained and unmotivated. To help replenish lost nutrients, it is important to have a variety of healthy meals available for quick consumption.
Finding a Support System
Having a supportive group of people around you is an important part of the recovery process following a bender. Excessive drinking and drug use can have a profound effect on the individual, both mentally and physically, and it is important to have someone to lean on during this difficult time. Friends, family, counselors, or other professionals can be great sources of support for those recovering from a bender.
Implementing Recovery Techniques
Rest
Rest is an essential part of the recovery process following a bender. Excessive drinking and drug use can lead to sleep deprivation, which can interfere with cognitive functioning, mood, and overall health.
To help combat this effect, it is important to get plenty of rest by implementing healthy sleep habits such as setting regular sleeping and waking times, avoiding caffeine and alcohol close to bedtime, and creating a comfortable sleep environment.
Rehydration
Rehydration is an important step in the recovery process following a bender.
Excessive drinking and drug use can lead to dehydration, as the body has lost more fluids than it has taken in.
To combat dehydration, it is important to drink plenty of water and other hydrating beverages throughout the day. This will help to replenish lost nutrients and keep the body functioning optimally. Additionally, eating foods that are high in electrolytes can also help to replenish lost nutrients.
Balanced Diet
Eating a balanced diet is an essential part of the recovery process following a bender.
Excessive drinking and drug use can deplete the body of essential vitamins and minerals, making it difficult to think clearly and stay energized.
To replenish lost nutrients, experts recommend eating plenty of fruits, vegetables, lean proteins, and whole grains throughout the day. These foods are packed with essential vitamins and minerals that help to keep the body running optimally.
Additionally, avoiding processed foods and sugary treats can also help to reduce cravings and minimize post-bender fatigue.
Exercise
Exercise is an important part of the recovery process following a bender.
Excessive drinking and drug use can lead to physical fatigue, which can make it difficult to find the motivation to get up and move.
To combat this fatigue, it is important to incorporate exercise into your daily routine. Exercise releases endorphins, which are hormones that produce feelings of pleasure and happiness. Additionally, exercise can also help to reduce cravings and minimize post-bender fatigue.
Mindfulness and Meditation
Mindfulness and meditation can be beneficial tools for those recovering from a bender.
Mindfulness is the practice of being aware of one’s present experience, thoughts, and feelings without judgement or attachment. This can help to calm an anxious mind and reduce the urge to turn back to drinking or drug use as a way of coping with difficult emotions.
Meditation can also be helpful during the recovery process by offering a sense of relaxation and peace.
Staying on Track to Avoid Future Benders
Planning Ahead
Planning ahead is an important part of avoiding future benders.
It is essential to create a plan for how you will cope with stress, manage triggers, and stay accountable. This may include setting boundaries around drinking or drug use, developing coping strategies for dealing with difficult emotions, and enlisting the help of supportive individuals in your life.
It is important to have a plan for getting help if you are struggling with drinking or drug use.
Avoiding Triggers
Avoiding triggers is an important part of the recovery process following a bender.
Triggers are anything that can cause a person to have feelings of craving or urge to engage in drinking or drug use.
To avoid triggers, it is important to identify what could be triggering your cravings and then develop strategies for how to cope with these triggers in healthy ways. This could include avoiding certain people, places, or activities that may be associated with drinking or drug use.
Prioritizing Self-Care
Self-care is an important part of the recovery process following a bender.
It can help to reduce cravings and minimize post-bender fatigue. To prioritize self-care, it is important to make time for activities that bring joy and restore energy such as reading a book, taking a bath, listening to music, or going for a walk.
It is important to practice self-compassion and recognize that recovery is an ongoing process.
Conclusion
It is important to prioritize personal health and well-being during the recovery process following a bender. It can be easy to get discouraged when facing difficult emotions and cravings, but it is essential to keep going and remember that recovery is possible. It is important to recognize that recovery is an ongoing process that requires dedication and commitment. To stay motivated, it may be helpful to set small goals and find ways to recognize progress. Additionally, it is important to practice self-compassion and reach out for help if needed.
