|
|
Relapse is one of the most common complications for people in recovery. Approximately 40%-60% of people in recovery relapse at some point, with 85% of relapses happening in the first year of sobriety. Fully 50% of relapses occur in the first 12 weeks. That’s why having a relapse prevention plan in place is part of a successful recovery effort.
Creating a relapse prevention plan can be done with a sponsor or in coordination with a support group. Once in place, the plan can help people in recovery avoid common triggers for relapse and deal with lapses when they occur.
To draft a relapse prevention plan that works, it’s necessary to know how relapse works and what the major risk factors are. People recovering from addiction can also benefit from building strong support networks that contribute advice, accountability, and experience with relapse plans of their own. Finally, it helps to have a road map for creating a solid plan.
Understanding Relapse and Its Triggers
Characterized by a return to substance use after a period of abstinence, relapse is often a gradual process rather than a sudden event. It typically involves emotional, mental, and physical stages. Understanding the triggers that lead to relapse is part of building an effective prevention plan since this is largely where the immediate stress from recovery comes from. Common triggers for relapse can include stress, environmental factors, social situations, and emotional distress. Once a triggering event starts, it can kick off a cycle that ends with a return to use that can be difficult to recover from.
Developing a Strong Support Network
Having a robust support network is one of the most important factors in successful recovery. This network may include family members, friends, sponsors, and professional counselors. These supporters can provide much-needed emotional support, guidance, and accountability when they’re most needed, such as after a triggering event. Regularly engaging with supportive people helps reinforce positive behaviors and provides a safety net during challenging times.
Creating a Structured Daily Routine
People in recovery can benefit from creating a structured daily routine. This helps many people maintain focus and stability during trying times. Routine activities, such as regular exercise, balanced meals, and consistent sleep patterns, contribute to overall well-being and reduce the likelihood of encountering situations that may lead to relapse. A structured routine helps individuals manage their time effectively, stay occupied with positive activities, and avoid environments or situations associated with past substance use.
Implementing Stress Management Techniques
Stress is a significant factor that can contribute to relapse. Learning and implementing effective stress management techniques is a vital aspect of relapse prevention. Techniques such as deep breathing, meditation, and mindfulness help individuals manage stress and stay calm. Practicing these techniques regularly can build resilience and improve emotional regulation, making it easier to handle life’s challenges without resorting to substance use.
10 Essential Steps for Relapse Prevention
Building a successful relapse prevention plan takes some time and effort. With careful planning, this can be done in the earliest stages of sobriety. This section outlines 10 essential steps to form a comprehensive approach to preventing relapse. By integrating these steps into your daily life, you can build resilience, stay focused on your recovery goals and effectively navigate challenges without reverting to substance use.
1. Be Aware of Triggers
Understanding what triggers cravings or urges to use substances is potentially one of the most important steps in a prevention plan. Identifying triggers can help you effectively avoid them or develop coping strategies around the most likely triggers.
2. Learn Grounding Techniques
Grounding techniques help you stay connected to the present moment, which is a big part of resisting the emotional strain of cravings. Grounding techniques can include focusing on physical sensations, describing surroundings or engaging in a simple task, such as knitting or solving a puzzle.
3. Deep Breathing
Deep breathing exercises can quickly calm the mind and body, reducing anxiety and stress. You can practice deep breathing anywhere, anytime, and it can be an effective tool in long-term relapse prevention.
4. Meditation
Meditation helps improve focus, reduce stress, and enhance emotional well-being for many people. Regular meditation practice can provide a sense of inner peace and clarity, which helps ease some of the emotional and psychological factors that drive many relapse events.
5. HALT (Hungry, Angry, Lonely, Tired)
Being aware of basic physical and emotional needs is crucial. The HALT strategy encourages you to address feelings of hunger, anger, loneliness, or tiredness, which can all be relapse triggers.
6. Develop a Self-Care Routine
A self-care routine that includes healthy eating, exercise, and relaxation helps maintain physical and mental health. Prioritizing self-care may be difficult for some people recovering from addiction, but successful long-term recovery is largely a matter of knowing and caring for your health and stability.
7. Visualize the Consequences of Relapsing
Visualizing the potential negative consequences of relapse can be a powerful deterrent. Try to imagine the bad things that could happen if your sobriety is compromised. This technique helps reinforce your reasons for maintaining sobriety.
8. Call Your Sponsor
Sponsors play a critical role in supporting recovery. When experiencing cravings or challenging situations, reaching out to a sponsor can provide immediate support and guidance.
9. Reach Out to a Support Group
Support groups offer a sense of community and shared experience. Regularly attending meetings provides ongoing motivation and accountability for the people who need it most.
10. Find a Rehab Center That Can See You
If a situation feels overwhelming, seeking professional help may be the best choice. A rehab center can provide the necessary support and resources to prevent relapse and maintain sobriety.
Using a Relapse Prevention Plan to Stay Sober
Creating and following a relapse prevention plan is a proactive way to stay sober. This plan should be personalized, incorporating specific strategies and resources that align with individual needs and circumstances. A well-developed relapse prevention plan that’s reviewed and adjusted regularly serves as a road map for navigating recovery, offering tools and strategies to handle difficult situations and maintain sobriety. For more information, contact FHE Health to explore your treatment options and get the support you need.
