Relapse Prevention
Recovering from drug or alcohol addiction isn’t a quick process. It takes time to get over a dependence, deal with withdrawal symptoms, and overcome the urge to use. Relapse means going back to using after you’ve been abstinent for some time. It’s an ever-present threat when you’re trying to recover. The National Institute on Drug Abuse estimates that 40 to 60 percent of people who were once addicted to drugs will eventually relapse. Being aware of the stages of relapse and having a plan to deal with them can help prevent you from using again. Follow the below techniques to help you stay on track with your recovery.
RECOGNIZE THE STAGES OF RELAPSE
Relapse happens in three stages: emotional, mental, and physical. The process can start weeks or months before you start to drink or use drugs again.
KNOW YOUR TRIGGERS
Certain people, places, and situations can drive you back into drinking or using drugs again. Be aware of your triggers so you can avoid them.
REMEMBER YOUR REASONS FOR QUITTING
When the urge to use hits, remind yourself why you started down the path to recovery in the first place.
ASK FOR HELP
Don’t try to recover by yourself. Getting support will make the process much easier. Your doctor or an addiction treatment center has treatments to control withdrawal symptoms.
CARE FOR YOURSELF
Get into a self-care routine. Try to sleep for at least seven to nine hours a night. Eat a well-balanced diet with lots of fresh fruit and vegetables, lean protein, and whole grains.
MANAGE WITHDRAWAL SYMPTOMS
Withdrawal symptoms like nausea, shakiness, and sweating can be so difficult that you want to use drugs again just to stop them. Medications can help you manage withdrawal symptoms before they trigger a relapse.
DISTRACT YOURSELF
It’s natural for your thoughts to drift to using drugs or alcohol. Gently steer it away by focusing on healthier pursuits. Take a run outside, walk your dog, or go out to dinner with friends. Or, stay in and watch one of your favorite movies.
CALL A FRIEND
Have someone on call for weak moments when you might slip back into your old habits. A good friend can talk you down and remind you of all the wonderful things in your life worth protecting by staying off drugs and alcohol.
REWARD YOURSELF
Recovery isn’t easy. Give yourself credit for each small gain you make — one week sober, one month off drugs, etc. For each goal you achieve, give yourself a reward as motivation to keep moving forward.