7 Relapse Prevention Tips and Tricks
Are you struggling with an addiction?
Studies show that there are over 19.7 million Americans who struggle with addiction. 1 in every 8 of those adults have a successful recovery from substance abuse. However, recovery can be a long and arduous process.
Drug and substance abuse causes a permanent change of neurons in the brain. Many addicts struggle with its side effects, like craving and loss of self-control. Relapsing not only hinders your progress but makes you start over again.
Want to know how to stay sober? This article covers some crucial relapse prevention tips for your recovery. Read on to discover some valuable tricks to include in your relapse prevention plan.
1. Know the Signs of Relapse
If you’re a recovering addict, you may be more prone to relapsing in your first few weeks or months. Knowing the signs of relapse will let you know to seek help or review your relapse prevention plan. The first signs of relapse affect your emotional state.
Even if you have no intention of drinking or using drugs, your emotions could affect your resolve. You may start feeling angry, anxious, or intolerable. You may even stop attending support groups.
A person going through emotional relapse may have poor sleeping habits. You’ll also have mood swings or tend to isolate yourself. Then, a person will start to think about drinking or using drugs.
You may start fantasizing about it or recalling, or even glamorizing your memories. If you fail to apply your coping skills, this may result in a physical relapse.
2. Optimize Your Environment
Your environment could have a significant impact on your success. Knowing how to optimize your environment will help you prevent from relapsing. Keeping your environment clean can discourage you from drinking or drugs.
Something as small as fixing your bed when you wake up in the morning can boost your resolve. It’s essential to keep away from people who also suffer from substance abuse. Find a good support system to help you with your recovery.
3. Seek Holistic Therapy
Holistic therapy aims to improve a person’s overall quality of life. If you’re struggling with substance abuse, consider trying out holistic therapy methods. Holistic therapy starts with your physical state.
Some complementary medicinal treatments include:
- Yoga for stretching and breathing techniques to manage stress
- Mindful meditation to increase self-awareness
- Acupuncture to improve blood and energy flow and reduce cravings
- Massage therapy to enhance physical functions
Exercise is a helpful and healthy outlet for anyone struggling with addiction. It can help you sleep better and even boost your mood. Since exercise can improve your physical appearance, it can result in improved self-esteem.
When you’re in a good physical state, other factors will follow. You may start to have an improved emotional, mental, and spiritual state.
4. Find Healthy Distractions
To combat cravings, you can start looking for healthy distractions. As mentioned prior, exercise can be a good outlet. Cravings often last for thirty minutes.
If you start craving for a drink or drugs, aim to get past thirty minutes. You could also engage in learning a new skill. Try learning a new healthy recipe or try baking a sweet treat.
You may also try learning how to make art. Drawing or painting can serve as a healthy outlet. Expressing how you feel on paper can help you get more in tune with your emotions.
Fill your free time with something to do to avoid sitting on your cravings. Something as simple as going for a walk or playing with your pet can help you resist urges.
5. Be Aware of Your Feelings
If you’re only starting with your recovery, it’s crucial to keep track of your emotions. You can expect to experience strong emotions like anxiety and depression. If you don’t know how to manage your emotions, you may end up relapsing.
Consider writing a journal to keep track of your emotions. Taking note of your internal struggles is the first step to finding the best way to cope with them. Don’t be afraid to contact a close friend or family member within your support group.
Even if your friends or family are sober, letting out your feelings can help in your recovery. A support group can also help with this. Contact a professional therapist to help you manage your mental and emotional state.
6. Prioritize Yourself
Prioritizing yourself may seem selfish at first. However, knowing when to put yourself first can be beneficial to your health. When optimizing your environment, you must also remember to take care of yourself.
Struggling with heavy emotions and depression may make it difficult to get up in the morning. If this happens, try to give yourself a routine. Make it a point to follow this routine even if you’re not feeling your best.
Remember to feed and hydrate yourself. Take care of your hygiene, such as taking a bath and brushing your teeth. Don’t neglect to turn down friends or family if they give you a tempting invitation.
7. Have a Backup Plan
Every addict must know that relapsing does not mean you failed. However, if you do relapse, it’s good to have a backup plan. Always keep your emergency contacts list close to you.
Take your contact list with you wherever you go for easy access. You can keep this in your phone or wallet. Seeking professional help is never a bad idea.
Here at Malibu Detox & Residential, we offer dynamic recovery centers. Our rehab centers offer privacy and escape for those who struggle with addiction. If you ever feel unsafe at home, don’t be afraid to consult a rehab center near you.
Relapse Prevention Tips to Help You Stay Sober
Here are our top relapse prevention tips to help you on your road to recovery. From putting yourself in a good environment to having a backup plan, here are some things you need to know about avoiding relapse.
Thank you for reading but don’t stop here! Are you struggling with an addiction or have a friend or family you’re concerned about? Contact us today!