As used statistics show, the rate of relapse of substance abuse is between 40-60 percent. Although you may be back home after having done your rehab treatment, you still have a possibility of losing this war. But the thing is that you simply do not want to go back to your initial position!
You can relax, that is, with us on the job. So, follow all the tips to remain in the “new times” here!
1. Determine what triggers you and do not encounter the same anymore
When you have been through the recovery process, your chances of relapse increase in case you succumb to the triggers. Triggers are either things or situations, which made you addicted or those that are mostly related to addiction.
They may be of internal or internal nature i.e., like anxiety, stress, poor self-esteem, anger, irritability, loneliness, hopelessness etc. Also these may be of external nature like some places, people, or objects (including sight and smell) which remind you of the past.
Begin by pinpointing the triggers and write them down in a diary. Next to each one of them, in the right column write how each one of the triggers makes you feel.
2. Approach a professional assistor
The chemicals in your brain are distorted by substance abuse and you end up being so dependent on the drugs. It leads to depressive symptoms when your body does not get such substances.
Relapse is likely to occur after recovering. Even the possibility of Relapse can bring great problems such as stress and anxiety.
In particular, when you are confronted with triggers and when you experience acutely painful withdrawal, you become hopeless and depressed. All this culminates into depression and isolation. In case you don t pay attention to these symptoms, the risks of Relapse grow even stronger.
Therefore, find one of the finest depression treatment centres as soon as possible in Malibu. Select the center that has an excellent support of the famous professionals and the luxurious features.
They will provide you with abundant one on one therapies so that you can overcome this period without any hitches. And in case you need it, they will even provide you with addiction after care programs!
3. Remain in contact with your folks
Be with helpful friends and relatives who believe in your recovery process. Being around considerate people is better rather than those who will indulge themselves in drinking and smoking in your presence.
They will make you come out of the worst points and will remind you that you have to get through your condition. In case you require assistance in combating withdrawal symptoms, they will help you to go through it all.
In addition, create an emergency list of individuals to consult with every time you feel like having cravings. Select individuals who are not against a call in middle of the night.
Avoid those who are not the sober type and resist the invitation of going to party and clubbing.
4. Find support group
Join groups in your community or on-line, where they teach recovery. By attending support groups, you will be able to meet recovered addicts. They will tell their experiences, their problems and how they managed to overcome them.
Their tricks can allow you to cope with your prompts and impulses. You will also not be as lonely since there is somebody somewhere who knows what you are going through. You will be prompted and feel that you could as well accomplish!
5. Become engaged in a hobby You have never tried before
A clear brain and idle mind leads easily into Relapse. Therefore, do not go without doing something or the other during your spare time. A new hobby will also keep you occupied especially those hours you spend on addiction.
It may be a simple thing like arts and crafts, listening to music, taking classes etc, even being a volunteer to a cause. When you are not bored do something positive and productive.
6. Practice self-care
Feed your physical and mental well being with good food. Such diet, which is not nutritionally sufficient, makes you feel tired and you desire to indulge in substances once more.
Visit a health care professional and get meal suggestions as per your needs. You also should not consume food which is oily, sugary and junk; these aggravate craving.
Make sure that you are having at least 7-9 hours of sleep on regular basis to avoid feeling too tired. Sleepiness will also make you have cravings.
Finally, have a daily workout to increase the release of feel-good hormones in the blood. This will make you more positive. They are able to substitute the temporary good-feeling drugs that are provided thereby causing fewer cravings.
7. Experiment on relaxation methods
In case of cravings, go through all the calming techniques till the point when you lose focus. You are able to conduct mindfulness meditation: you should accept your feelings and observe them rather than struggling against them.
Also, you may practice breathing techniques, as this way: inhale; hold on; exhale 4 seconds each. Ensure that you experience your diaphragm coming in and out, as you proceed with the practice. The method stimulates neurotransmitters in the brain that causes you to be happy, relaxed and lessens pain.
Or, give the 5-4-3-2-1 coping or grounding technique a go: scan the environment, and notice objects that you can see, 4 that you can touch, 3 that you can hear, 2 that you can smell, and 1 that you can taste.
Then, deep and long inhale and concentrate on all the senses simultaneously. When you engage in unfolding the five senses, the mind shifts gradually and conquers the desire, self-unity, or even substance use. You understand and become self-aware and mindful that diminishes the overwhelming experiences.
8. Rew the past in your mind
The other excellent method to prevent Relapse is to pause and jump in the past. Just imagine: Once we had a lot of fun on a fine day and it became serious addiction. Then, go back to your battles to get rid of the addiction.
Then, just picture yourself succumbing to your immediate desires. What will it work out to be when you used it today and tomorrow you are hungry and the day after you need it again? What goes on when you get it day in day out?
Then, consider what your life is going to be like should you get relapse versus how you are going to live should you stay clean. This will make you avoid using them everywhere.
9. Seek within in the urge
Of course, there is a tendency when an addict who is recovering may have craving caused by anger, hunger, loneliness, or feeling tired. Thus, in your attack, consider whether you are experiencing any of them and resolve the problem.
As an example, learn to deal with anger by expressing it to a person or by writing. When in hunger, eat a fruit. Get rid of loneliness by meeting your friend or volunteering a day in a dig shelter. When you are in a fatigued state, you should sleep. When you are not sure, use all of them and observe what works out.
Conclusion
Hopefully, these tips will help you to deal with Relapse. But when you are in trouble, the first thing to do is to find the decent provider of treatment and sign up to aftercare programs!