Relapse prevention techniques are coping skills that help to fight cravings, combat euphoric recall, and curb the desire to drink or use drugs. Recovery is a process and, at times, a battle to find a new way to live. Many sober people have overcome slips or relapses on the road to recovery. The best thing to do is to pick yourself up and begin again. Healthy relapse prevention techniques are among the most important tools you can use. Below are a few…
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Stay in the middle
Being in the middle of the program means staying involved and keeping in touch with people from your home group. Feeling connected to people in recovery is essential. This is your tribe, and they will understand your struggles and help you navigate moments of uncertainty. It is hard to be vulnerable and admit to people that you are struggling, but knowing your weaknesses will allow you to access your strengths.
Avoiding triggers
Staying away from people, places, things, and situations closely linked to drinking and drugging is imperative. It is easy to fall back into old behaviors, especially near the beginning or the recovery journey. Sober living is a great way to beef up your accountability, and help foster an environment where recovery is the shared goal. Communicating your urges with friends in the program and a sponsor offer invaluable feedback. Often those around us may be able to see danger before we do. If you are in the habit of listening to music and watching tv where drug culture is glorified, it will increase the desire to use.What triggers you now doesn’t have to trigger you forever. Protect yourself and set up an environment grounded in the values of a 12 step program.
Taking Good Care of Physical and Mental Health
This is also known as self care, and includes habits and practices like exercise, eating well, socializing (responsibly), going to therapy, and getting adequate sleep. Many of us forgot to take care of our basic needs, so small acts like taking a bath, brushing our teeth, and making the bed can restore our esteem. Find a hobby that interests you to keep yourself occupied during downtime. Be curious about new activities, events, and experiences. Recovery isn’t dull, so seek out new ways to be involved. Take care of yourself the same way you would take care of someone you cared for. This means prioritizing all the various parts or yourself. There is a part that needs to play, rest, work, learn, heal, and help others. Self care doesn’t always have to cost a lot of money, spending time outdoors is proven to help your mood. Being active has many mental and physical benefits. Nurture all of the various parts of yourself and schedule time to pay attention to them.
Managing Stress
There are times when, despite our best efforts, we can be doing all the right things and life can still throw a curveball. Honestly sharing anxious thoughts at 12 step meetings helps to normalize our feelings. If we bottle up emotions, they can drive us crazy and prompt us to act out with drugs and alcohol. Getting it out and processing how we feel relieves the stress showing up in our lives. Using guided meditation is a great way to be grounded in the present moment and distract yourself from the stresses of day to day life. Reflect on your progress and cultivate gratitude for the inner work you are doing in your life to relieve your stress.
Final Thoughts
For many people in recovery, relapse is a part of their story. Quite often, it takes what it takes to learn the lessons that keep us sober. Being proactive and developing a mental plan to address the 4 relapse prevention methods here, will serve you well in the long term and prepare you well for a healthy and sustainable recovery journey.
