Relapse Prevention

For many, emotions are the trigger for harmful behavior. When emotionally relapsing, using substances may not even be a thought. In fact, it may just be a build-up of uncomfortable feelings, unproductive behaviors, and stresses. Healthy coping skills and actions may become harder to implement. Going to meetings or therapy may be difficult, and you feel isolated and disconnected. You may even think “if I’m not using alcohol or drugs, why does my emotional state even matter?” It matters because picking up a substance again can happen very quickly. Being able to spot and recognize your triggers is how you may prevent using again.

SIGNS OF EMOTIONAL RELAPSE

• Depression
• Anxiety
• Mood Swings
• Anger

BEHAVIORAL SIGNS OF EMOTIONAL RELAPSE

• Isolation
• Breaking Routine
• Trouble Sleeping
• Refusing help

If you or those around start seeing these signs, it’s a good idea to engage in self-care addressing your emotional, physical, and mental needs. It’s helpful to attend meetings, continue or start therapy, continue compliance with medications, go to the gym, have coffee with a friend or reconnect with your treatment alumni network. Most important is to be open with your feelings, many people in recovery have gone through struggles, and it is possible to maintain sobriety.

During the mental phase of relapse, it is very easy to begin rationalizing unhealthy behaviors. For example, not going to a meeting because you’re tired and will make it up the next day. When the next day comes, the cycle starts again, and soon you may think you don’t even need support or meetings because you’ve been sober a certain length of time. Most people feel conflicted when this is happening, especially when they have the urge to use again and value what they have gained in recovery. Some warning signs include:

• Thinking about one’s previous lifestyle where drugs and alcohol were involved in a favorable light
• Planning a relapse
• Getting involved with old friends who still use
• Lying
• Downplaying consequences of previous actions

When one returns to using substances, it is often because the emotional and mental relapses went unchecked, and using again became appealing or viewed as a solution to how one feels. There is a domino effect, meaning emotions unchecked, leads to thoughts unchecked, and finally leads to drinking or using drugs. The best way to prevent picking up a substance is to catch yourself in an emotional or mental relapse and then implement your coping strategies.

Physical relapse does occur, yet it’s not always inevitable. Using the skills you learned in treatment and through other support systems, you can make it through difficult times and remain sober and drug-free.

By taking proactive measures, it’s possible to avoid falling into the trap of a relapse. Substance abuse treatment lays the foundation for applying the following strategies to prevent relapse:

• Practice self-care
• Get professional help (i.e., cognitive therapy and substance abuse counseling)
• Quantify the reasons you quit initially (rebuilding your life, getting healthy, repairing relationships)
• Develop a sound support system (friends, family, drug or alcohol recovery programs)
• Identify alternative means to have fun and enjoy life.
• Create a prevention plan

There is no set timeline to get help when you are struggling. When old feelings and desires to use return, voice those urges within your support system.

Certain feelings and actions can motivate a relapse. This can include:

• Stress
• Poor self-care
• Feelings of isolation
• Low self-esteem
• Withdrawal symptoms
• Reminders of one’s lifestyle as a drug and alcohol user (friends or places associated with use)

• Substance cravings
• Negative thoughts
• Exhibiting destructive behaviors
• Mood swings