Relapse can happen at any point in recovery. Typically, your risk of relapse decreases as you have more time sober, and the greatest risk is early on. Soon after you detox and can think relatively clearly, it’s a good idea to write down a plan for preventing relapse. Having a physical plan written down and kept somewhere convenient will give you something to refer to when things get tough. Here are some guidelines for creating a relapse prevention plan.
Get expert advice if you can.
It’s best to have guidance from a therapist, counselor, sponsor, or other mentor. If this is your first time getting sober or you haven’t had much luck in the past, getting help creating your plan will give you a better chance of success.
Know the stages of relapse.
Relapses don’t just happen all at once. Typically, it starts as emotional, then becomes psychological, then physical, such as actually taking steps toward drinking or using again. Usually, you will have some kind of emotional issue such as stress, sadness, anger, or trauma and you will reflexively want to use to feel better. Then you may start looking for reasons to relapse and thinking about how great it would be to use again. Finally, you actually give in and drink or use. You might tell yourself you’ll only do a little to get rid of the craving or whatever, but it’s never just a little. If you see the signs of relapse early, it’s easier to prevent
Know your triggers.
Take a few minutes and write down everything that could possibly cause cravings. These are typically people, places, and things that remind you of drinking or using. Write down anything you associate with using. Also consider the things that make you feel stressed, angry, helpless, or overwhelmed, as these feelings are powerful triggers too. When you’re aware of your triggers, you can try to avoid them. When you can’t avoid them, at least you will be aware of them. And don’t forget HALT–hungry, angry, lonely, and tired.
Figure out how to handle your triggers.
You’ll want to frontload this as much as possible. That means avoiding triggers whenever you can. Don’t try to rely entirely on willpower or damage control. A healthy lifestyle and positive habits will also help with this. When you do encounter triggers, have a plan. Try to keep it simple. It might be to call your sponsor. If you’re feeling depressed, maybe watching a funny show will take the edge off. Keep track of what helps you manage cravings and add those things to your plan. When you’re under stress, you might not remember them right away.
If you or a loved one struggles with addiction, we can help. Recovery Ways is a leading addiction treatment provider with an excellent recovery rate. Our expert staff includes masters and PhD level therapists and board certified addiction psychiatrists. Our comfortable facilities will help to make your treatment as enjoyable as possible and our therapists use proven techniques like sensory integration and recreation therapy to help to engage the world without the assistance of drugs or alcohol. Call us today at 1-888-986-7848 or email us through our contact page to learn more.
