According to a study, around 85 percent of those struggling with addiction face relapse. Given the high amount, some people may wonder why they should even bother with treatment or sobriety programs. But then, going on a recovery journey with such an approach to treatment and recovery is not correct. Otherwise, all your recovery goals might fail.
Although this is a disappointing statistic, it does not indicate how your life will turn out. So don’t be deterred by these unfortunate studies. Relapse is often a necessary component of rehabilitation. And it needs to be seen as a challenge rather than as the end of the journey. Put this way, we stumble occasionally but always get back up.
That said, the good news is that there are measures you can take to reduce your risk of relapsing. Thus, read below some handy suggestions that can assist you in preventing a relapse:
1. Seek Professional Help
There is, of course, no shame in this. You don’t have to be alone in your recovery journey. In fact, avoid attempting to recuperate on your own. Instead, obtaining assistance in your recovery process will make it much simpler.
You can get in touch with a therapist or counselor and share your feelings and thoughts. They can help you to deal with the negative thoughts or desires that might push you to your old ways. Not sure where to look for assistance? Consider visiting sources like www.vistapineshealth.com, which understands your recovery process and supports your sobriety. The best part about this treatment facility is that the professionals develop tailored treatment plans for patients to help them live their lives to the fullest.
2. Determine And Avoid Triggers
Every person with any bad habit went through some circumstance that acted as a catalyst for them to develop that habit.
For example, the reason for relapse in one’s recovery process might not compel another. Take into account your normal state of mind and body, your usual environment, and what else you’re involved in around the time you fall back into your old habits.
Common relapse triggers can include withdrawal effects, negative relationships, loneliness, stress, trauma-related flashbacks, challenges in job or study, and poor self-care, such as skipping meals or sleeping too little. So, make a list of what triggers you and devise methods and strategies you can adopt to reduce the likelihood of relapse.
3. Remember Your Reasons For Giving Up On Your Addiction
Remind yourself of your motivation for starting the road to recovery when the impulse to fall back into unhealthy habits strikes. Consider what your state was while doing it. Remember any unpleasant actions you may have performed or any harm you might have caused.
When you feel the need to return to your old ways, stop and evaluate why you are experiencing this impulse. Ask a few questions to yourself. For example, how will doing so benefit me? Or what would be the impacts of it on my long-term objectives? What other options do I have right now besides doing it? Lastly, consider how your life will be better when you finally recover.
4. Find A Purpose In Your Life
Boredom and idleness are prominent factors of relapse. Simply put, being lazy and sedentary may urge you to do it again. On the contrary, keeping yourself active and busy is the best way to stay sober and avoid the risk of relapse. In addition, establishing a routine can give your life structure and ward off physical withdrawal symptoms like cravings and impulses.
So, how to build a good life structure? There are many things you can do. For instance, you can obtain employment, join a fitness center or gym, enroll in a book club, explore new hobbies, or volunteer for something that interests you the most.
5. Ensure To Live A Healthy Lifestyle
Adjusting to your new life takes time and requires you to develop a healthy lifestyle. Therefore, pay attention to your overall physical health. Exercise is a terrific method to release endorphins in your brain, which give you more energy and control over your mood.
However, remember to opt for a physical activity that you’ll enjoy. It can include walking, jogging, yoga, riding, swimming, lifting weights, or anything else. Have you been surviving on coffee and empty calories? Change your diet immediately to include more protein, nutritious grains, and fresh fruit. Likewise, take your time eating. Savor each bite as you eat slowly and mindfully; this will help you to recognize when you are full and will help to prevent obesity and stomachaches. Having a consistent sleep schedule is also crucial. Unfortunately, after receiving treatment, a lot of people experience insomnia, making it challenging to manage triggers and reduce stress adequately.
6. Find Relaxation Techniques
In the initial weeks and months of recovery, depression and anxiety are frequent challenges. So, find a means to unwind when things get tricky. Fortunately, various stress-relieving methods, including mindful meditation, deep breathing, grounding techniques, etc., allow us to prevent chances of relapse.
Mindfulness teaches people to develop more self-awareness and helps them to “roll with” rather than resist their cravings. As a result, you’ll experience fewer cravings and more awareness if you use mindfulness-based relapse prevention.
Another great way to prevent relapses is by deep breathing. Deep breathing activates neurotransmitters in the brain, many of which releases feel-good hormones that help you relax, be happy, and reduce pain. Because you can practice deep breathing in almost any place without anyone noticing, it’s an excellent relapse prevention strategy. A better idea is to practice 4-7-8 breathing; you will undeniably feel a huge difference.
When you relapse during recovery, it doesn’t mean you failed. It doesn’t invalidate your prior attempts to maintain sobriety and doesn’t indicate that the efficacy of any treatment center you visited is in question. However, it would be best if you didn’t use that as justification for carrying on with your old practices. Remember that success isn’t solely determined by abstinence; individuals who relapse still have the tools, support network, and resources from treatment. Every individual should tweak these relapse prevention strategies to their circumstances.