Relapse Prevention

Not many people realize that getting sober is not just about going through detox and clearing the drug from your system. The majority of recovery is based on fighting the old demons that kept you on the path of addiction, as well as learning how to recognize and prevent the triggers that also contribute to a relapse. While relapse is part of the process, the goal is to get to the point of complete sobriety by applying a series of relapse prevention techniques.

What are common triggers that can lead to relapse?

Everyone’s story is different. How they grew up… what their family situation was like… who their friends were… their level of education…?

No one’s journey is the same and even siblings who grew up in the same home have different stories. Internal physiology, as well as outside influences, make every cause and effect vastly different. That means that what triggers one person to take a hit is different than the next one. For example, a woman who had a great relationship with her father might thrive working with a male counselor while her roommate at rehab was sexually abused by her father and fared better with predominantly female interactions. The risk of relapse exists no matter how long the addict has been sober, and similarities are present as to the reasons behind these events, which include:

• Withdrawal symptoms – the addict might use if they want to stop the withdrawal
• Boredom – their time used to be filled with finding, using, and recovering from their drug of choice, so it is important to be reminded of what they used to love doing. They can also find new hobbies that fill their time.
• Stress – Learning skills to cope helps someone handle normal stressors that will never go away.
• Financial issues – Money is one of life’s biggest stressors even for those who never relied on substances to help them through it, so learning skills to handle money issues can prevent relapses.
• Anger – Dealing with anger in healthy ways takes practice.
• Relationship issues – relationships are glorious in that they help us to develop into better versions of ourselves, but they are always changing, and we must learn how to change with them.
• People and places that we associate with drugs – maybe there was a song that you always played when you peaked or a place in which you always hung out.

How do you recognize and make a relapse less likely?

There are three stages to a relapse. It generally does not just happen. Someone who recognizes that these are occurring, can divert the course and prevent the final moment when they falter. What are the stages?

• Emotional relapse
  • A range of uncomfortable emotions that may lead to relapse if not gotten under control — such as anxiety, anger, defensiveness, isolation, poor sleep, bad eating, etc. The recovering addict is not even thinking about using at this stage.
• Mental relapse
  • You are starting to romanticize your past with drugs and hanging out with friends in that circle. You may be either randomly thinking about using again or fantasizing about it. You may even be planning when you can use again.
• Physical relapse
  • It is almost too late once this stage is reached but learning from this experience is essential. Knowing to recognize and prevent it early on will help next time.

What are relapse prevention skills?

Learning how to love life without relying on the effects of drugs or alcohol to get you through everything from happy times to stressful situations is an ongoing process; however, there are coping mechanisms that a previous user can institute in their daily lives that will make that process proceed in a smooth fashion. Some believe that it is only necessary to use these techniques when they are in crisis, but if they have been made habits, they will come naturally when they are facing a moment of weakness. Some skills that have been proven to help include:

• Administering self-care
  • You have learned to love yourself through therapy and rehab, so taking care of yourself is essential. Allow yourself to get enough sleep, eat healthy, and get regular exercise.
• HALT
  • HALT stands for hungry, angry, lonely, and tired. When you are feeling generally anxious, determine if one of these is the culprit. They are notoriously the most common triggers for those who relapse.
• Mindfulness Meditation
  • This teaches you to become more self-aware, helping you cope with common triggers. Studies show that there is less of a chance of relapse with mindfulness meditation than those who do not use it. It focuses on acceptance of the cravings and letting them go without placing judgment on yourself.
• Recognize your own triggers
  • They are different for everyone. Maybe you have cravings when you are irritable or anxious. Maybe you had a blow to your self-esteem. Maybe you saw someone who used to be in your old drug circle of friends. Knowing that your triggers will occur can help you put a plan into place when they do.
• Attend support groups
  • Regularly participating in 12-step addiction treatment programs keeps the fact that you are not alone in perspective. These groups provide accountability, education, and, most of all, support.
• Try grounding yourself
  • Focusing on the five senses can help you convert your thoughts from drugs to your surroundings. The exercise is to start and end with deep breaths while slowly focusing on:
    • 5 things you can see
    • 4 things you can touch
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste
• Deep breathing
  • Five counts in and ten out. It triggers specific nerves and neurotransmitters in the brain that release dopamine, Breath work results in relaxation, happiness, and pain reduction. It increases the flow of oxygen and releases toxins.
• Call someone
  • Have an emergency contact list ready for the moments when you feel like you are losing control. Calling someone who is supportive, yet non-judgmental, can help prevent you from doing something you will later regret.
• Get professional help
  • If you feel like you are too close to using and don’t know that you can prevent it now or once again, getting in touch with your rehab center or therapist gives you someone with whom you can either share ideas or determine if you need further assistance.

Living a sober life is not the path that you initially envisioned. In your previous life, you did not realize the intense feelings that drugs and alcohol could cause. You knew the consequences. You learned about them in school, but what you didn’t realize was how effectively they could change your brain chemistry and make you feel like you couldn’t live without them. You have worked hard to take your life back. You went through weeks of detox, months of therapy, and continue years later to be an example of what good can come of rehab. You have reestablished relationships and are a contributing member of society. This is something that you never dreamed could become a reality for you; however, you now realize that executing the relapse prevention skills that you learned back in rehab and adjusted throughout the years is still a necessary part of life. One day you could not be thinking about using, and the next you are watching a movie and are reminded of that life, but you get through it with your relapse prevention skills. You are a success story.