Relapse is a moment of decline during the process of overcoming substance addiction. Because substance addiction is a serious chemical dependency, even with the success of a completing a treatment program, addiction urges can return, resulting in relapse.
Addiction Is a Disease
Drug and alcohol addiction is a disease. And like any other disease with biological and chemical components, it can be hard to recover without help. Ways to avoid relapse can include many elements, like medication, therapy, and holistic techniques. Drug and alcohol addiction is serious and should be handled in ways that address its severity.
Ways to Avoid Relapse
#1 Change Locations
Healing from drug and alcohol addiction begins when you enter primary treatment. In this beginning step, you are leaving the environment where your addiction was born in and starting a new life.
After primary treatment and detox, a change of location is strongly encouraged by mental health professionals and physicians. Studies indicate that a, “lack of a stable, alcohol and drug free living environment can be a serious obstacle to sustained abstinence.” Transitional living, like a sober living house, will provide a new living environment with professional support and freedom from old influences.
#2 Separate from Toxic Sources
It is never too early to start thinking about separating from toxic sources. When you make the decision to stop using and enter treatment, distancing yourself from old friends (who may have been part of your drug or alcohol use) will be a necessary step. After completing primary treatment, the recovery process necessitates sobriety. Removing toxic sources like stress, former friends, and even family members (in certain cases), will be part of the process to starting over.
#3 Find a Therapist You Connect With
Therapy is an essential element of the recovery process. They will help identify and understand reasons for drug abuse, work through shame and residual feelings, and work through steps in recovery.
Sober living often provides assistance in working with a therapist in a group setting or individually. Regardless, if you don’t feel comfortable with the therapist, it is important to bring it up. They will not get offended. Therapists understand different personalities result in different connections. Staff members at sober living facilities (including therapists, sponsors, or mentors) are there to help and support you to remain clean and sober. And if you do not feel comfortable talking with a certain therapist, they will point you in the right direction towards someone who can help you achieve the goal of sobriety.
#4 Distance Yourself from Stressful Situations
Stress is responsible for a lot. It can cause physical symptoms in any person. If left unmanaged it can cause long-term diseases like heart problems, cancer, and other life-threatening illnesses. However, for a recovering addict, stressful situations or people can trigger something just as dangerous. It can trigger a relapse.
One way to avoid relapse is to work with your therapist and to talk to your recovering peers often. Share your experiences. Begin to analyze what situations have led you to drugs or alcohol or which people have left you with unmanageable feelings.
If there is even a sliver of hesitation, anxiety, nervousness, or fear in your gut, distance yourself from those stressful situations, immediately. You do not have to go anywhere that you are not ready for.
If you must go for some reason, have an exit strategy, have somebody that you can call (example: a sponsor), and have a rehearsed reason for why you have to leave. Stressful sources can be powerful triggers that can cause drug and alcohol relapse. Take care of yourself first.
#5 Practice Mindfulness
Mindfulness is a helpful tool in preventing relapse because many who get hooked on drugs or alcohol, do it for the escape. And throughout the addiction, they are always looking forward to the next temporary escape from their present pain. Practicing mindfulness teaches recovering drug and alcohol abusers how to live in the present. Research studies show, “Mindfulness intervention programs reduce psychological symptoms and distress.” It nurtures positivity, growth, purpose, and emotional regulation.
#6 Build a Trusted Support System
Building a trusted support system in recovery can help a recovering substance abuser prevent a relapse. Studies show that having a support system increases chances for long-term sobriety. Members of a trusted support system include your physician, a sober living staff member, a therapist, a 12-Steps sponsor, a peer who is also in recovery, or a mentor who is familiar with addiction.
#7 Actively Listen and Share in Recovery Programs
Recovery programs only work if you do. Actively listen to each person’s story and try to find common ground in others’ histories and motivations for turning to drugs or alcohol. In doing so, you may find a similar idea or reoccurring theme that you connect with. Understanding origins can further help eradicate drug and alcohol usage.
You also have to actively participate. Sharing your experiences, pain, and trauma may be intimidating, but by doing so, you may be helping someone understand their own pain. They may realize that they are not alone in what they have endured by hearing someone with a similar story.
#8 Have a Full Schedule
Sober living facilities help with creating rules, structure, and guidelines for how to live a healthy, drug-free life. Once you leave sober living it is important to continue with that tradition and keep a full schedule complete with therapy, group meetings, wellness activities, and work. This will keep life free from unhealthy distractions or lures.
#9 Develop a Plan
Looking toward the future is incredibly beneficial in preventing relapse. With the help of a therapist, sponsor, or friend, make a plan for the future. Write it down. Creating concrete incremental goals helps keep hope and optimism at the forefront of recovery.
What Happens If You Relapse?
Relapse is a persistent problem for many recovering addicts everywhere. If you relapse, you have not failed. It is an obstacle on the road to sobriety. Discuss your options honestly with a mental health professional, psychiatrist, or physician, and take action on your next step.
Focus on Your Future
While recovering and trying to prevent relapse, it is important not focus on past mistakes or shame. Looking towards the future at your health and sobriety is what will help prevent relapse.