There is no set way of recovery from the pain of past abuse. The process takes a life time, and each of our journey's are unique. However, along the way, its nice to have traffic signs when you need to slow down, or turn in a different direction. Hopefully, in that light, the following will be helpful.
Ask for help - reach out to someone safe.
Inspire yourself - carry something positive (poem, photo of a friend who supports you).
Persist - Never, never, never, never, never give up.
Set a boundary - say no.
When in doubt, do whats hardest - the most difficult past is invariably the hardest.
Notice the choice point - In slow motion, notice the exact moment when you choose a substance.
Pace yourself - If overwhelmed, go slower.
Stay safe - do whatever you need to do to put your safety above all.
Seek understanding, not blame - Listen to your behavior; blaming prevents growth.
Try something, anything - A good plan today is better than a perfect one tomorrow.
Create a Buffer - Put something between you and danger (ex: time, distance).
Say what you really think - You'll feel closer to others (but only do this with safe people).
Listen to your needs - No more neglect - really hear what you need.
Replay the scene - Review a negative event: What can you do differently next time?
Soothing talk - Talk to yourself very gently (as if to a friend or small child).
Trust the process - just keep moving foward, the only way out is through.
Integrate the split self - Accept all sides of yourself; they are there for a reason.
Focus on Now - do what you can to make today better; don't get overwhelmed by the past of the future.
Praise yourself - Notice what you did right - this is the most powerful method of growth.
Observe repeating patterns - Try to notice and understand your reenactments.
Self Nurture - do something you enjoy (EX: take a walk, see a movie).
Setbacks are not failures - A setback is just a setback, nothing more.
Tolerate the feeling - No feeling is final; just get through it safely.