The journey to recovery is more important than the destination. The most important aspect of long-term recovery from alcohol or drug abuse is relapse prevention. This required building healthy coping mechanisms, understanding different stages of relapse, including emotional, mental and physical, as well as a strong support network.
You can reduce your risk of relapse by implementing effective strategies and continuing to grow as a person. The purpose of this article is to give you some key tips on relapse prevention in addiction medicine or substance abuse disorder recovery.
Understand Relapse as a Gradual Process with Distinct Stages
The relapse process is gradual and has defined phases, it’s not an event. Relapses often follow a pattern that is predictable, and it’s important to be aware of the warning signs early on.
Emotional Relapse
You may not even be aware that you are using drugs, but you could still set yourself up for a future relapse through your behavior and emotions. Emotional relapse can be identified by:
Neglecting diet, sleep and hygiene is a sign of poor self-care
Stop repressing emotions and let them out.
You may be feeling angry, tired, or lonely without knowing how to deal with these feelings
Attending meetings or avoiding self-help groups is a common mistake.
Poor self-care is the common denominator in emotional relapse. To prevent emotional relapse, you must express your feelings, maintain a healthy sleep and diet schedule, practice self-care and engage in expression of emotions.
Mental Relapse
You may experience internal conflict when you have a mental regression. You have a part of yourself that wants to remain sober but the other side is more tempted by substances. The signs include:
- The romanticization of past alcohol or drug use
- This includes lying to others or yourself about the ability to manage substance abuse.
- You can bend the rules to your benefit.
- Find out where alcohol and drugs are available
- Think of ways you can relapse and not suffer any consequences
When you are in a mental relapse, the voice of addiction is tempting. You must remember why you decided to recover in the first instance. You can regain control with cognitive therapy, mind-body techniques like meditation and other methods.
Physical Relapse
Mental relapse can result in physical relapse whereby you return to drug abuse. It can occur in one moment of weakness, but is the result of a long-term struggle.
In order to prevent a physical relapse, it is important to recognize situations that are high risk and have a proactive strategy in place. Relapse is often the result of failing to recognize and address earlier signs and symptoms of mental and emotional relapse.
Five Rules of Recovery: Relapse prevention principles
Follow these five recovery rules to maintain sobriety for the long term:
1.) 1.)
In order to recover, you need to create a life that makes it easier for you stay sober. It means learning healthy skills, avoiding triggers and making friends that support you in your recovery.
2.) You Must Be Honest
Lies to others or yourself increase the risk of relapse. It is important to be honest with yourself and others about any struggles you are facing.
3.) You can ask for help and build a support system
Support groups such as Alcoholics Anonymous World Services or Adult Children of Alcoholics can be a great source of support. Do not try this on your own. Instead, seek out therapists or sponsors when you are feeling vulnerable.
4.) 4.)
Self-care is important to prevent emotional distress and relapse. Maintain a healthy lifestyle, exercise, and engage in well-being activities.
5.) Do not bend the rules
Unwavering dedication is required for recovery. It becomes much easier to justify unhealthful behaviors when you begin bending rules. Stick to your boundaries.
The Mindfulness Based Relapse Prevention of Drug and Alcohol Use
The combination of cognitive therapy with mind-body techniques helps you manage your cravings and stay in the present moment. You can recognize your urges by focusing on the moment.
Develop Healthy Coping Skills: Tools for Relapse Prevention
The following tools are available:
- Stress reduction through deep breathing
- Journaling as a way to deal with emotions
- Exercise regularly to enhance mental health
- Self-awareness can be achieved through mindfulness meditation
Symptoms and Treatment of Post-Acute Withdrawal Syndrome
Anxiety, mood swings and sleep disturbances are some of the symptoms that persist after acute withdrawal. Early recovery can be difficult because post-acute withdrawal symptoms may last for weeks or even months.
The following are some strategies to deal with PAWS:
- Resting enough
- Balanced meals
- Mind-body therapies and therapy
Treatment methods that are standard include medication, therapy and lifestyle changes. This treatment is designed to alleviate symptoms.
Risky Situations that could lead to a Relapse of Growth
Some situations can increase your risk of relapse. Some of these high-risk scenarios include:
- Alcohol and drugs at social gatherings
- Stressful situations that cause cravings
- Emotional distress
Plan how you will handle these situations to prevent future relapses. You can call a friend or attend a group to help you get through the situation. In the absence of strong life skills and coping mechanisms, encountering triggers can lead to relapse.
What is the role of therapy in relapse prevention?
Cognitive rehabilitation is used in relapse prevention to develop skills and identify triggers. Relapse prevention therapy is cognitive in nature, so sessions usually involve challenging and identifying irrational thoughts.
Marlatt’s cognitive-behavioral theory explains that relapse is a consequence of poor coping strategies. The model can help you change self-destructive behaviors with more positive ones.
It is important to recognize early warning signs of relapse
You can take steps to prevent a relapse by recognizing the signs early. The following are some of the early signs:
- Skip therapy meetings or support groups
- Overconfident about your recovery?
- Isolation from family and friends
Personal Development Milestones for Recovery
Recovery is a continuous process that requires self-growth and developmental milestones. Recovery is divided into two stages: the repair and growth phases. The recovery stage focuses on healing old wounds while the growth phase involves finding new purposes.
Recovery is a process: Learn to be comfortable with being uncomfortable
Recovery is a journey, not an event. Every day spent sober counts as a win, while setbacks can be used to learn.
Yale Journal of Biology stresses that recovery requires people to accept discomfort. A key part of the journey involves recognizing early signs of distress or cravings, before these escalate and lead to relapse.
Keep Committed for Long-Term Recovery
Relapse prevention is only possible with dedication, awareness of oneself, and willingness to change. Understanding the stages of the relapse and practicing self-care and adhering to the five rules for recovery will help you maintain your sobriety.
The tools are there and you can choose from a variety of programs. It’s now up to you how to deal with alcoholism and other substance abuse disorders. When temptations to relapse become too great, you can seek treatment at a Riverside drug rehabilitation or other reputable facility.
