3 Relapse Prevention Techniques to Support Your Recovery Journey
Relapse, the return to a substance or behavior after having been abstinent, can happen for any number of reasons. Facing triggers such as increased life stress, large life events (death of a loved one, birth of a child, divorce, etc.), and environmental factors can all contribute to a relapse.
There are a number of misconceptions about why relapse happens. Some may think that the person is a failure, that they were not “trying hard enough” or “didn’t want it bad enough.” Others may be led to believe that treatment is not or does not work, or that relapse(s) are an inevitable part of recovery and that you have to start all over. None of these are true, and even a person who has relapsed can still experience success in recovery.
There is a significant amount of stigma around relapse, but it is important to remember that recovery is a lifelong process. Use these relapse prevention techniques to set you or your loved one up for success in their recovery journey.
Understand Your Triggers
Triggers are anything that remind you of previous trauma. Social situations such as parties, large events and holiday events can be triggers, or any situation that reminds you of a past trauma or of an experience while using. For many in recovery, old friends who still encourage use and locations where they’ve used or obtained substances in the past are also triggers.
It is important to identify what your personal triggers are–this knowledge is power when it comes to avoiding potentially challenging situations. Be prepared to remove yourself from negative situations, locations, or environments, and don’t hesitate to cut off contact with individuals who would encourage use.
Social situations such as holiday events or parties can be especially difficult to attend while in recovery. Having a support person attend with you, ensuring that you have a way to leave the event if you decide you need to, ensuring that there will be non-alcoholic beverages available, and having an action plan in place in the event you feel compelled to break sobriety could all be helpful in preventing relapse and avoiding triggers.
Engage in New Activities or Hobbies
Engaging in new hobbies can train the brain to focus on new activities and to focus on healthy ways of coping. Engaging in new hobbies is helpful when replacing the old hobbies associated with substance use and allows you to learn new things about yourself, develop new skills, and identify what you truly enjoy doing.
Physical activity is especially powerful, supporting the mind and body through the release of endorphins. Endorphins are chemicals produced by the body during physical exercise or exertion and are shown to trigger positive feelings. This is extremely useful in recovery in which you may experience negative feelings due to the removal of toxins from your body. Try finding a physical activity, such as biking, walking, or weight lifting, that you enjoy.
Surround Yourself with Support
A strong support system is an important part of remaining in recovery. With a strong support system and a crisis plan in place, you can ensure that you know what to do when you are faced with difficult situations.
It’s important to remember that support looks different for every person–it is simply important that you establish one that works for you. Whether through community meetings, 12-Step meetings/programs, group counseling, one-on-one counseling, obtaining a peer support sponsor, living in a sober living environment, or scheduling check ins with providers or friends/family members, surround yourself with people who are cheering you on in your recovery and available when you need them.
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By having strategies in place ahead of time, you can help prevent relapse and continue finding success in your recovery journey.
Sober living provides a positive environment for individuals in recovery and supports all types of relapse prevention techniques. There is support from peers, education on recovery resources, development of new skills (both coping skills and vocational skills) and learning how to maintain activities of daily living and personal affairs such as budgeting, finances, time management, household chores, and cooking. With constant support from other individuals in the same or similar situation, a person in recovery can learn to rely on others and to accept help when it is offered.
If you or a loved one are interested in pursuing sober living as part of the recovery journey, Acceptance Recovery House may be a good fit for them. Complete an application today to be connected to a member of our team.
