Statistics show that there’s a 40-60% relapse rate for substance abuse. Even if you’ve completed your rehab treatment and are back home, there’s still a chance of losing this battle. However, you just don’t want to start from square one!
Don’t fret—because we’re here to help. Let’s navigate through all the tips to avoid regressing to old times here!
1. Identify your triggers and avoid them
During recovery, you’re more vulnerable to relapsing if you experience “triggers.” Triggers are things or situations that led you to addiction or those closely related to addiction.
These can be internal, i.e., feelings like anxiety, stress, poor self-esteem, anger, irritability, loneliness, hopelessness, etc. External triggers include certain places, people, or objects (including sight and smell) that remind you of the past.
Start off by identifying the triggers and note them in a journal. Beside each one of them, note how each trigger makes you feel.
2. Seek professional support
Substance abuse alters your brain chemistry, making you extremely dependent on the substances. When your body doesn’t receive those substances, it causes depressive symptoms.
Post-recovery, there’s a high chance of Relapse. The fear of Relapse itself can cause major issues like stress and anxiety.
Especially if you face triggers and experience severe withdrawal symptoms, you feel hopeless and sad. All of these together lead to depression and self-isolation. If you ignore these symptoms, the chances of Relapse increase much more.
So, seek one of the best Malibu depression treatment centers immediately. Choose a center with top-notch support from renowned professionals and luxurious facilities.
They’ll offer you plenty of one-on-one therapies to ensure you can overcome this phase without a hitch. If necessary, they’ll also offer you addiction aftercare programs!
3. Stay connected with your people
Spend more time with supportive friends and family who encourage your recovery journey. It’s better to be with considerate people who won’t drink or smoke around you.
They will help you overcome your lowest moments and reassure you about your recovery. If you need help overcoming withdrawal symptoms, they’ll guide you through everything.
Further, make an emergency contact list of people to talk to whenever you have cravings. Choose people who don’t mind a call even at midnight.
Avoid people who are usually not sober and decline clubbing and partying invitations.
4. Seek a support group
Seek support groups in your locality or online, where they educate you on recovery. Through support groups, you can meet recovered addicts. They will share their stories, challenges, and how they overcame them.
You can use their tactics to deal with your triggers and urges. You will also feel less lonely because someone out there understands your circumstances. You’ll be motivated and feel that you can also succeed!
5. Indulge in a new hobby
An empty and idle mind is more susceptible to Relapse. So, make sure you do something or the other in your free time. Especially during the hours you spend on addiction, keep yourself busy with a new hobby.
It can be something simple like arts and crafts, listening to music, taking classes, or even volunteering for a cause. Do something productive and positive to avoid getting bored.
6. Practice self-care
Nourish your physical and mental health with good food. A diet lacking enough nutrition causes fatigue and makes you want to indulge in substances again.
Seek a health professional and get dietary recommendations according to your needs. You must also avoid eating oily, sugary, and junk food, as they worsen cravings.
Always get at least 7-9 hours of sleep regularly so you don’t feel too tired. Drowsiness can also make you crave substances.
Lastly, exercise daily to boost the feel-good hormone production in your bloodstream. This will help you feel more positive. They can replace the momentary good-feeling substances offered, leading to lesser cravings.
7. Try calming techniques
When cravings kick in, practice different calming techniques until you distract yourself. You can practice mindful meditation: accept and observe your feelings instead of fighting them.
You can also try breathing techniques: inhale, hold it in, and exhale – each for 4 seconds. Make sure you feel your diaphragm moving in and out during the practice. The technique releases neurotransmitters in the brain which makes you feel happy, relaxed, and reduces pain.
Or, try the 5-4-3-2-1 coping or grounding technique: search your surroundings and acknowledge 5 objects you can see, 4 objects you can touch, 3 objects you can hear, 2 objects you can smell, and 1 object you can taste.
After that, take a long and deep breath and focus on all the senses together. As you explore the five senses, your mind refocuses slowly and overcomes cravings, negative self-talk, or even thoughts of substance usage. You gain self-awareness and mindfulness, which reduces the overwhelming feelings.
8. Replay the past in your mind
Another great way to avoid Relapse is to take a moment and dive into your past. Remember how it all began: One fine day’s fun turned into a strong addiction. Then, revisit your struggles to overcome addiction.
Next, imagine yourself giving in to your momentary desires. What will happen if you use it today and then you crave it tomorrow and the day after? What happens when you have it every day?
Next, think of how your life will be if you get relapse compared to staying clean. This will discourage you from using them all over.
9. Look inward during craving
Often, when recovering addicts experience craving, it’s triggered by anger, hunger, loneliness, or tiredness. So, during your craving, think about whether you’re feeling any of them and solve the issue.
For instance, deal with anger by venting to someone or writing in a journal. If you’re hungry, have a fruit. To overcome loneliness, meet a friend or volunteer a day in a dig shelter. If you’re tired, take a nap. If you’re uncertain, try all of them and watch what works.
Conclusion
With these tips, you should be able to stay strong and fight Relapse. However, if you struggle, immediately seek a reliable treatment provider and enroll in aftercare programs!