How To Avoid Relapse During Overwhelming Times

“Recovery is about progression, not perfection”

- Unknown

This forever busy 21st-century life of ours often leaves us overwhelmed. Those in recovery from addiction (Substance Use Disorders) certainly are more susceptible to struggle during times of stress and anxiety. Often overwhelming times can lead to having relapses for those in recovery.

To avoid relapsing, a few tips might come in handy.

  • Avoid places with drugs and alcohol
    As a person in recovery, you know that having alcohol and drugs around you during periods of high stress can trigger you. It’s fine to avoid friendly get-togethers or family gatherings if there’s going to be alcohol, or other substances, around. Informing the host that you’re in recovery helps them to be respectful of your current priorities as well. Your recovery should always come first so if you’re feeling overwhelmed or stressed out, it might be wise to avoid points of easier access to substances.

  • Build new habits
    Part of a person’s early recovery process typically involves identifying potential triggers that used to lead to cravings for drugs and/or alcohol. Once those triggers are identified, the recovering person is able to replace those old triggers with healthy habits that retrain the brains response to those triggers. For example, if driving through a certain area of the city you live in triggers you, try playing a song you love as you drive through that area to change your emotional response to that area. If certain times of day are more difficult for you because they are times in which you used to use, fill those times with physical exercise or a spiritual practice.

  • Exercise
    Exercise helps keep the body fit and improves mood, stress-response, and the ability to fall asleep. Include exercising in your daily routine if you want to get better faster. Exercise also have neurobiological implications that can help the brain restore itself faster after periods of extended substance use/abuse. Try to implement a healthy exercise plan that works for you and your schedule. Professionals suggest exercising at least 3 days a week for 30 minutes each session in order to achieve desired physical and mental results.

  • Talk to a friend/go to support networks
    If you feel the urge to drink or do drugs again, before letting yourself do it, talk to a friend. You could also talk to a family member or professionals like sober companions, recovery coaches, and/or therapists. A large part of why community support groups, such as 12-step programs, are so effective is the relatability and communication that occurs within the groups. Speaking to someone who understands what you are going through can help alleviate feelings of shame or isolation when dealing with cravings. Remember, it’s normal for someone in recovery to experience urges to use. It doesn’t mean anything is wrong or you aren’t working hard on yourself. Most cravings occur within the deep recesses of our brains and are automatic responses to stimuli. With the proper response and tools in your tool belt, though, you will be able to manage any arising urges with ease!

Affirmation:
I chose to be sober because I’ve accepted that I made bad choices in the past and now I want to get better and thrive. Even if the recovery path is difficult and takes me a long time to reach the finish line, I'll do it. I am grateful for struggle as overcoming each difficult situation only makes me a stronger person.

Samantha Penn