Relapse prevention is key to the long-term recovery of those battling substance abuse. Addiction is a complex battle that extends far beyond the initial treatments. Navigating sobriety requires several approaches that help temper potential factors that lead to relapse. In this blog, we’ll equip you with techniques you or anyone you love can use in their fight against substance abuse. We’ll briefly discuss the factors which contribute to relapse, and finally, we’ll explore the importance of personalizing these strategies for each individual’s unique needs and circumstances.

One mistake we often make is ascribing a relapse to one singular event. However, drug relapse typically involves a series of stages individuals go through. Many experts often cite three stages that culminate in a return to substance use – emotional, mental and physical. We’ll delve into each stage in more detail below:

1. Emotional relapse: During the initial stage of emotional relapse, individuals may not intend to use drugs again. However, their emotions, thoughts, and behaviors can create an environment that increases the risk of relapse. Signs of emotional relapse include:

• Bottling up emotions and not expressing them.
• Isolation from supportive networks.
• Decreased participation in recovery activities or treatment.
• Poor self-care and neglecting basic needs.
• Increased stress, anxiety, or irritability.

1. Mental relapse: During the mental relapse stage, individuals battle with their commitment to recovery and their desire to continue using drugs. These conflicting thoughts and urges intensify, creating a mental tug-of-war for the person. Signs of mental relapse include:

• Cravings for drugs or alcohol.
• Glamorizing past drug use or fantasizing about using again.
• Associating with old friends or environments connected to drug use.
• Lying or deceptive behavior.
• Minimizing the negative consequences of previous drug use.
• Planning or strategizing a potential relapse.

1. Physical relapse: The final stage of relapse is when someone uses drugs or alcohol again. If the mental relapse isn’t addressed effectively, it often leads to physical relapse. At this stage, the person resumes drug use and may lose control, fall back into addictive patterns, and experience more dire consequences than before.

Substance abuse triggers are among the most common factors that push people back into chronic drug use. Some of the most prevalent triggers recovering addicts face are:

• Environmental triggers: places & locations where you used to take drugs
• Emotional triggers: anger, sadness, anxiety, pride, denial
• Social triggers: friendships, relationships, sex, high-risk gatherings (parties with narcotics, etc.)
• Mental health issues – PTSD, schizophrenia, etc.

Having a thorough knowledge of your triggers will always serve you well in your fight against substance abuse. If necessary, have a written list somewhere and commit to distancing yourself from these triggers as much as possible. If you can consult a professional, you can get help ranking and prioritizing them. For example, some recovering addicts might have to go by the bars and liquor stores they used to frequent multiple times a day. Some people might have to cut off close acquaintances. A licensed professional and an accountability system can aid this process.

Some strategies we recommend include:

Prioritizing Exercise

Engaging in exercise releases endorphins, dopamine, and other neurotransmitters associated with pleasure, happiness, and well-being. Substance abuse disrupts the brain’s natural reward system, but exercise can help restore balance by promoting the release of these “feel-good” chemicals through natural means.

Regular exercise also reduces stress and anxiety levels – both of which are common triggers for substance abuse. Exercise is a natural stress reliever; and thus helps individuals ease tension, elevate their mood, and reduce the need to use substances for stress relief.

Getting Proper Nutrition

Eating a balanced diet, with plenty of vitamins, minerals, proteins, and healthy fats, can help repair this damage and support overall physical health. Proper nutrition leads to improved organ function, nutrient replenishment and better healing. All of which help undo the nutrient depletion that substance abuse causes.

A nutritious diet directly impacts brain chemistry – influencing mood and mental well-being. It stabilizes mood swings, reduces anxiety, and alleviates symptoms of depression often experienced during substance abuse recovery. Consuming foods that support brain health, such as those rich in omega-3 fatty acids, B vitamins, and antioxidants, can help improve mental and emotional states. A good, balanced diet can make relapse less likely.

Meditation

By meditating regularly, individuals can develop inner calm, resilience, and acceptance. These qualities can help them manage cravings and navigate triggers more effectively. Meditation provides a tool for staying present, reducing reactivity, and making conscious choices instead of acting impulsively.

Cravings for drugs or alcohol are common during recovery. Meditation is a useful tool for managing and responding to these cravings. By observing cravings without judging them and practicing non-attachment to them, individuals can learn to ride the wave of their cravings without acting on them. Meditation helps individuals develop the ability to tolerate discomfort and resist these urges, thus increasing their chances of avoiding relapse.

Finding a Worthwhile Distraction

Sometimes, finding purpose in new situations and hobbies can help fill the void that drugs used to. Distraction is a powerful mental tool in combatting addiction. We’ve already covered two techniques in the earlier paragraphs – meditation and physical activity. We’ll cover some more here:

Engaging in enjoyable hobbies or creative activities can effectively distract from cravings. Activities such as painting, playing music, writing, gardening, and cooking can captivate your interest and occupy your mind.

Immerse yourself in a captivating book, movie or TV show. These can transport your mind to different worlds and temporarily shift your focus away from cravings.

Engaging in mentally challenging activities, such as solving puzzles, playing board games, or trying out new video games, can divert your attention while giving you a sense of accomplishment. Think of beating new opponents or hard levels as your new high.

Conclusion

In conclusion, these four distraction techniques are only some of the most basic ones you can employ while facing substance abuse. To get the best advice and resources to stave off relapse, you should enlist the help of experienced, licensed professionals. Click here to get in touch with us now