Recovery from opioid use disorder (OUD) can be challenging, especially during the early stages. If you or someone you care about is in recovery, it’s helpful to know that cravings and difficult emotions are normal. But here’s the good news: There are healthy ways to cope when things feel overwhelming. One of the most powerful tools you can use is healthy distractions.

In this article, we’ll explore what OUD is, why healthy distractions matter, and share 23 examples of positive activities that can help support recovery. Remember, you’ve got this, and finding what works for you is part of the journey.

Understanding OUD and the importance of recovery

OUD is when someone feels a strong need to use opioid drugs even when it causes problems in their life. Opioids are powerful medicines that can change how the brain works over time. Recovery from OUD is a long process of healing and learning new ways to live a healthy and fulfilling life without relying on opioids.

It’s important to know that recovery is possible for everyone, but it takes time and effort. Sometimes, during recovery, people may use opioids again. This doesn’t mean they’ve failed; it’s a bump in the road, and a chance to learn and get back on track with support. That’s where healthy distractions come in. They can help get you through tough moments, especially when cravings hit or emotions feel too big to handle.

What are healthy distractions, and what are not?

A healthy distraction is something positive that helps take your mind off cravings or stress without causing harm. It helps you stay focused on recovery while giving your brain and body time to calm down.

Healthy distractions should:

• Keep your hands or body busy
• Help you relax or feel joy
• Not involve the use of drugs or alcohol
• Be safe and non-harmful

Unhealthy distractions may feel good in the moment, but they can make things worse in the long run. Unhealthy distractions can include:

• Gambling
• Scrolling mindlessly on your phone for hours
• Using substances
• Isolating from supportive people

How healthy distractions can help avoid using again during tough times

Healthy distractions are a powerful tool in your tool kit against cravings and tough emotions during OUD recovery. Here’s why they’re so helpful:

• They buy you time — Cravings for opioids don’t last forever. They can come in waves and be very intense for a short period of time (8-20 minutes). If you can find a healthy distraction to focus on during that time, the craving may pass before you act on it. It’s like waiting out a storm indoors.
• They help you de-stress — Stress can be a big trigger for cravings. Healthy distractions can lower your stress levels, making it easier to manage urges.
• They lessen the intensity of negative emotions — Feelings like sadness, anger, or loneliness can also make you want to use opioids. Doing enjoyable activities or connecting with supportive people through healthy distractions can help lessen these negative feelings and give you a healthier way to cope.

22 examples of healthy distractions during OUD recovery

Here are 23 great healthy distraction ideas to try. Some work better for certain moods or moments, so explore what feels good to you:

• Spend time in nature

Go for a walk in a park, sit by a tree, or just spend some time outside. Fresh air and nature can be calming and help clear your head.

• Exercise

Go for a run, dance to your favorite music, do some yoga, or play a sport. Physical activity releases endorphins, which can boost your mood and reduce stress.

• Cook or bake something healthy

Focus your attention on following a recipe and creating something nourishing for yourself or others. This also allows you to focus on eating foods that can boost your overall well-being and help you feel stronger.

• Read a book or magazine

Get lost in a good story or learn something new. Reading can be calming and take your mind to another place.

• Get creative

Do a creative activity you enjoy like drawing, painting, coloring, creative writing, crocheting, or playing a musical instrument.

• Journaling

Similar to creative writing, turning to journaling can help occupy your mind and hands. Write down your thoughts and feelings. It can help you better understand what you’re currently experiencing and healthily release pent-up emotions.

• Make a gratitude list

Write down things that you’re thankful for. Focusing on the positive parts of your life can help boost your mood.

• Listen to music

Music can shift your mood and provide a welcome distraction. Put on your favorite album, explore a new artist, or try calming instrumental music.

• Watch your favorite TV show or movie

Sometimes, just escaping into a familiar and good story can be a helpful way to take your mind off things.

• Call or text a friend

Sometimes, a quick chat with someone who cares is all you need to get through a hard moment.

• Spend time with supportive friends and family

Connect with people who care about your recovery and do some positive activities together.

• Find ways to laugh

Listen to a comedian’s special, watch a funny movie, or spend time with people who make you laugh. Laughter can be a great moodbooster.

• Get some mental stimulation with games or puzzles

Play board games with friends, do a crossword puzzle, or Sudoku. These activities can help focus your mind.

• Practice meditation or mindfulness

Even a few minutes of quietly focusing on your breath can help calm your mind and reduce stress. When you feel overwhelmed, take deep, slow breaths. This can help calm your nervous system. Progressive muscle relaxation can also help relieve stress. It involves tensing and then releasing different muscle groups in your body.

• Get enough sleep

Good sleep is important for both your physical and mental health during your recovery. Aim for 7-9 hours of sleep per night.

• Use affirmations

Repeat positive statements to yourself. This can help shift your mindset and focus on your strengths. Try repeating phrases like “I'm doing the best I can” or “This feeling will pass.”

• Set small, achievable goals

Working toward a positive goal can be a great and healthy way to avoid negative thoughts or cravings.

• Attend a support group meeting

Connecting with others who understand what you’re going through can provide comfort and a sense of community. Attending a support group allows you to share your experiences and listen to the experiences of others.

• Get help from your treatment team

Call your therapist, licensed counselor, or sponsor. Talking to them about what you’re feeling can be a powerful distraction and provide you with immediate support.

• Volunteer your time

Helping others can help keep your mind off your own struggles and give you a sense of purpose.

• Remember your reasons for quitting

When cravings are strong, remind yourself why you chose recovery in the first place. Write these reasons down and look at them when you need a quick reminder.

• Actively avoid triggers

Sometimes, the best distraction is stepping away from situations that increase cravings. That might mean changing your routine, leaving a triggering environment, or calling a friend instead.

Not every distraction will work for everyone. The key is to experiment and find some activities that you really enjoy and that help you feel a little better during challenging moments. Building a list of your go-to healthy distractions can be a valuable tool in your ongoing recovery. Be kind to yourself, and remember that each healthy choice you make is a step forward on your journey.

Unlock your potential with Groups and the practice of healthy distractions

Recovery isn’t always easy, but it’s always worth it. Using healthy distractions doesn’t mean avoiding problems; it means taking smart steps to stay on track while you build the skills and support you need.

At Groups, we understand what you’re going through. We’re here to support you with a community that truly cares.

You’re not alone. Your healing matters, and every step you take is a step toward the life you deserve. Building a list of healthy distractions is just one way to stay on track. You don’t have to do it alone.

Give our Recovery Support Specialists a call today for more information or to begin your recovery. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our 130+ local offices. If Groups does not offer treatment in your area, you can locate other treatment options here.