4 ways to protect myself from relapse?
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.
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Learn MoreHow do I cope with loneliness around the Holidays?
It can feel like the pressure is on around the Holidays. For many of us who struggle with addiction, it is especially important to know how to navigate all the intense feelings this time of year can stir up. Below are a few coping skills that give you the tools to stay upbeat and emotionally safe this holiday season.
Tools for coping…
1. Reaching out to people and strengthening bonds.
This is a perfect time to go through your address book and touch base with people you haven’t spoken to in a while. If you don’t know how to start the conversation, just say something simple like, “I was thinking about you and wanted to see how you are doing?” This is a great way to feel more connected.
2. Cultivate feelings of gratitude.
This is a great antidote for feelings of lack that can arise this time of year. It is hard to focus on how much you have and how much you don’t at the same time. Shift your perspective, and spend some time looking at your life and the things around you that you appreciate. Get positive momentum going by noticing what you have to be thankful for.
3. Volunteer for a meaningful cause.
One way to feel less lonely is to spend time working for a cause that you believe in. The best way to get out of our heads and into right action is through service to others. Helping to serve food, working to make sure people have a warm place to sleep, or giving gifts to families in need helps remind us we are here to be of maximum benefits to others.
4. Self Care.
Taking special care of yourself and making sure you are managing your stress and anxiety well is very important. Nothing extravagant required! Take a bath, read a book, listen to some cheerful music is all it takes to unwind and relax.
5. Talking to others about how you feel.
Sharing your thoughts will help you process feelings of loneliness. You will realize that you are not alone and that nothing in the universe is happening in isolation. Loneliness is a feeling many people share around this time of year. Often we think we are the only ones feeling a certain way. Opening up to others closes the gap and helps dissolve feelings of separation.
6. Rethink your expectations.
There is a common saying in Alcoholics Anonymous that expectations are resentments waiting to happen. Social media, movies, advertisements set up an idea of what the perfect holiday season is about. Who can possibly live up to this? When spending time with our family and friends ends up being less than perfect, we can spiral into depression and loneliness. We each need to rethink the expectations society has for the holidays and realize that when things don’t go as planned, it doesn’t mean they are wrong.
7. Routine.
Going to meetings, talking to your sponsor, working with others, and connecting with your Higher Power is a daily practice. When the holidays roll around it can disrupt our schedule. Make sure to keep doing the things that keep you pointed in the right direction. It is important to go to bed around the same time and wake up at the same time you usually do. This keeps your mood well balanced. Remember not to deviate too much from your routine so you don’t lose your footing.
Easy does it
Give yourself a little grace; this is a very difficult time of year and the pressure can be overwhelming.
The holidays are full of triggers, and very often we addicts and alcoholics struggle to handle complex emotions.
If you fall you can always get back up, and that is why The Haven Admissions Team would like you to know we are here for you.
We’ve been exactly where you, and we know how to help you get better.