When taking a trip, we try to plan for all of the possibilities. We check the weather to know what kind of clothes and accessories to pack. We review activities and amenities that are available to know what to expect and what we might need to bring. On the journey of recovery we should also plan for all of the possibilities. We plan to be successful as we choose our living arrangements, jobs, friends, and more. One of the possibilities on that recovery journey is relapse. What can I do now to prevent relapse?
What is Relapse?
Simply put, relapse is when we use a substance again after we have intentionally stopped using the substance. However, relapse isn’t something that just happens in a split second. All of the work we put into treatment to gain and maintain sobriety doesn’t just dissipate in a split second.
Relapse is something that builds slowly. We could stop exercising or stop taking our supportive prescription medications. We may start missing our therapy appointments or any other activities that supported our recovery journey. Relapse begins in our minds and starts with picking up behaviors that negatively impact our recovery. Relapse therefore really starts before we even pick up drugs or alcohol again. By educating ourselves on the signs of relapse, we can reduce the chances of relapse.
Why Does Education Help in Relapse Prevention?
The more we educate ourselves about the signs of relapse, the more preventable relapse is. Learning everything about relapse prevention is like a suit of armor protecting our recovery. When we know what we should be looking for we can spot the early signs of relapse and make the changes necessary before it is too late.
In addition to learning about triggers and how to deal with cravings, we can learn about being proactive by eating healthy, exercising, and practicing self-care all of which are positive behaviors that support our recovery journey. The idea of relapse prevention isn’t to try to put our finger in the dam as it is breaking, but rather to reinforce the dam every day and always be watching for leaks. By being vigilant with our mental and physical health, we are consciously choosing to prevent a relapse.
What Should I Be Learning Now?
During treatment, it is important to learn about the signs of relapse. When we stop expressing ourselves emotionally, stop reaching out for support, and stop going to therapy or support meetings, then we could be on our way to a relapse. When we start isolating ourselves or prioritizing other things than our recovery, we could unconsciously be preparing for a relapse. Knowing what to watch for is half the battle.
The other half of the battle is learning what it will take inside of us to change our current habits. Learning and practicing these coping skills in treatment where we have others to support us, can be a great way to prepare for using these skills outside of treatment. We need to learn ways to keep ourselves honest and find the motivation to correct our course if we should stray from it.
What Are Some Relapse Prevention Skills?
Some of the best relapse prevention skills are those we can practice every day. The skills we learn in therapy, such as in Cognitive Behavioral Therapy (CBT) can be practiced often. Meditation and mindfulness are also skills that can be practiced daily. All of these healthy coping skills are more powerful if we practice them frequently so that we can access them in the moment when we have a craving.
Other skills we can learn are to refocus our attention on positive thoughts and actions or deep breathing. Learning that there is a beginning and an end to every craving helps us to cope with those difficult moments.
How to Prepare for Prevention
Just like packing for a trip, we must prepare in order to prevent a relapse. We cannot afford to forget these vital steps. We can never have too many positive coping skills to prevent a relapse. The more we learn about relapse prevention the more protection we have when life inevitably throws us challenging moments. The more skills we have tucked away in our recovery suitcases the greater chances we have to survive a trigger or a craving.
Relapse prevention begins in treatment and goes on as long as we are engaged in the recovery process. Even if recovery can get a little easier the longer we stay sober we will always need our relapse prevention skills if we are going to be successful in our recovery. Now is the time to learn about ourselves and learn as many relapse prevention skills as we can so we can fully enjoy the journey of recovery.
What can I do now to prevent relapse? Learn, plan, practice, and be proactive. Just like packing for a vacation, we can fill our recovery suitcases with therapy, skills, interventions, support networks, and coping mechanisms until the suitcase is full. Then we can get another suitcase. The more skills we have for relapse prevention the better chances we have of preventing relapse. At our Temecula, California ranch we believe that relapse prevention starts when you walk in the door and never stops. At Rancho Milagro Recovery, we teach about relapse prevention daily and help you develop a suitcase filled with skills and techniques to help you stay in your recovery. Your recovery is only a phone call away dial (951) 526-4582 to start your relapse prevention training today. Plan for all of the possibilities. Plan to prevent a relapse. Plan to be proactive and stay on your recovery journey with us.