|
|
Achieving sobriety after years of battling drug and alcohol addiction is far from easy. There’s more to recovery than getting past withdrawal. It also involves learning new coping mechanisms, making significant lifestyle changes, and having a comprehensive relapse prevention plan.
Substance use disorder is treatable, but the risk of falling back into old patterns remains present for many former addicts. Here, we cover several relapse prevention topics, including common triggers and helpful coping strategies.
Understanding Relapse
Colloquially referred to as “falling off the wagon,” relapse is a return to substance use after a period of abstinence. The word is used as an all-encompassing description of slipping back into old behaviors, but there’s a distinction between “lapsing” and “relapsing.” A lapse typically involves a single instance of using and recommitting to recovery straight after. Having a relapse generally is a return to the entire pattern of substance abuse and lifestyle associated with the addiction.
Whether a momentary lapse or a full relapse, it happens often enough to be seen as part of recovery. Studies indicate that around 50% of people relapse within 3 months of leaving treatment.
People with substance use disorder are most vulnerable to relapse in the early stages of recovery, especially during the first week when the withdrawal symptoms are at their peak. But it can happen even after years of sobriety. Recovery is a lifelong process, and rather than being a single event, relapse can start long before a person goes back to using.
- Emotional stage of relapse. People in this stage may consciously deny wanting to return to previous drug or alcohol use, but their behaviors indicate a problem. They may gradually isolate themselves from support groups, stop engaging in self-care activities that helped in early recovery, spend time in risky places such as bars or cancel therapy appointments.
- Mental stage of relapse. A person in this stage might start having conflicting thoughts about their previous drug or alcohol use. These could involve minimizing the seriousness of their addiction, romanticizing the substance or even considering themselves “cured” after “proving” they can stop.
- Physical stage of relapse. This is when the actual return to substance use happens.
While common, relapse isn’t trivial, and in cases of tolerance-building substances, such as benzodiazepines or opioids, it can be fatal. After staying abstinent for an extended period, an individual may not be aware of how their body’s tolerance levels have changed. That’s why recognizing potential triggers and learning how to cope with them is essential to lowering the risk.
Emotional, Social, and Environmental Triggers
Relapsing is often a complex process, with several intertwining factors creating a “perfect storm” of returning to old habits. Life can get overwhelming and cause someone to revert to familiar coping mechanisms, especially when they’re unprepared for the continuous work and personal development needed to maintain long-term sobriety. Thankfully, seeking support and addressing the warning signs before returning to use can keep a person on the recovery path.
Common emotional triggers include stress, anxiety, depression, and unresolved trauma. If an individual previously used drugs or alcohol as a coping tool or to numb themselves, the raw, heightened emotional states they’re experiencing sober might be challenging to handle. Intense feelings of loneliness, boredom, or a sudden increase in stress levels can heighten cravings.
When entering recovery, people are often advised to avoid those who may encourage using, such as drinking buddies or their drug dealers, and locations where alcohol and drugs are readily available. This can be especially challenging for people whose social and personal life revolves around drinking. Attending a party where substance use is prevalent or reuniting with friends who continue to drink could eventually lead to giving in despite their best intentions.
Some people find places associated with past substance use triggering, such as certain bars or even specific neighborhoods. Chaotic or unsupportive environments, such as high-stress workplaces or unstable home situations, can also contribute to the risk of relapsing.
Relapse Prevention Strategies
Arguably, relapse prevention is the most critical aspect of treating substance abuse disorders. Many who struggle with addiction issues have co-occurring mental health conditions. Treatment centers aim to tailor interventions to holistically address both problems and empower clients to stay on the recovery pathway.
To help prevent relapse, rehab facilities offer personalized prevention plans in which clients outline their specific triggers and the strategies they’ll use to handle them. Ongoing support options include evidence-based talking therapy, such as cognitive behavioral therapy, skill training, and participation in support groups.
Tips on How to Prevent Relapse
While avoiding triggers altogether may be impossible, building a supportive recovery network and following a comprehensive recovery plan can help mitigate the risk. Some tips to help you cope with triggers include:
- Identify triggers. Understand what situations, emotions, or environments lead to cravings or negative behaviors.
- Build a sober network. Peer support groups are great for meeting and socializing with sober people.
- Reach out for support. When you feel tempted to use it, reach out to someone you can trust. Whether it’s a trusted friend, your addiction counselor, or someone from your support group, make sure you never crave alone.
- Set boundaries. Ask your loved ones not to drink in front of you, and make your home a substance-free zone. If you must attend certain events, such as work functions, have a plan in place, and leave if you feel at risk.
- Establish a routine. Create a daily schedule with positive activities, such as exercise, hobbies, and relaxation techniques.
- Use healthy coping tools. Practice healthier coping methods, such as deep breathing, journaling, or mindful meditation.
- Maintain a routine. Having a set schedule each day can help maintain structure and reduce idle time that might lead to cravings.
- Engage in treatment. Continue attending therapy, and stay connected with your mental health team even after you feel stable. Regular check-ins with your therapist can provide ongoing support and keep you accountable.
- Learn from mistakes. Don’t beat yourself up or give up on your goals if you have a lapse. Instead, be honest about what went wrong, and use it as a learning experience to strengthen your relapse prevention plan.
Whether you need to take the first step in recovery or want support to maintain sobriety, we can help. Someone from our compassionate team of addiction experts is available to take your call 24-7. Reach out to FHE Health now and let’s make relapse a worry of the past.
