Overcoming The Urge To Relapse

There are many reasons why someone may want to relapse. They think that they can’t get back on track, so they rely on past indulges to help them cope with their current situation. Someone could be in recovery for decades only to have something happen that causes them to take a step back and start to use again. No matter how far you are in your recovery, there’s always a chance of a relapse. Some of the triggers that could cause a relapse are boredom, stress, money problems, relationship issues, certain sights and smells, certain people or places, falling into old habits and anger.

If sobriety is something you want to keep and are willing to keep under control, there are ways to prevent a relapse.

Self-care is important since it motivates you to do a mental reset. There may be things in your life that are affected that could use a little help. Your sleep schedule could be off, there’s a change in your diet or you’re not exercising as often as you should.  Focus on getting everything back on track. Focus on something good and not on what triggers you to relapse. Meditation can also be selfcare.

There is something called HALT, which stands are “Hungry, Angry, Lonely and Tired” You may be feeling one of those when you have an urge to relapse or if your feeling anxious. When you feel triggered, check to see if you are feeling any symptoms of HALT.

Knowing what triggers, you can help you determine if you will relapse. You can help reduce the risk if you can stop the triggers before they get too far and they start to overpower you.

Supports groups are a good way to meet other people are going through what you’re going through. Alcoholics Anonymous and Narcotics Anonymous will provide support and hold you accountable. You will be able to get inspired by other people’s stories and encourage you to want to remain sober.

There is coping technique that is 5-4-3-2-1, where it takes you through the five senses to focus on the moment and avoid thoughts of using alcohol or other drugs, anxiety, negative self-talk, and any other unhealthy thought or feeling that may lead someone to want to use to escape.

The 5 steps begin by taking a few deep breaths, followed by the following:

5: Acknowledge five things you see around you.

4: Acknowledge four things you can touch around you.

3: Acknowledge three things you can hear around you.

2: Acknowledge two things you can smell around you.

1: Acknowledge one thing you can taste around you.

End this exercise with a long, deep breath. Focusing on your senses will help you gain self-awareness and increase mindfulness, which will help you accomplish daily tasks, overcome unhealthy thoughts or feelings, feel more in-control and less overwhelmed, and reduce the risk of relapse.

Make an emergency contact list especially at the beginning of your recovery is a good way to be able to reach out to someone when you are at the point of wanting to relapse. They will become your safe person.

There are different things that can help you when you are triggered. One thing may work better, or it may not be what works the next time. If you feel like nothing worked and you relapse, there’s no shame in getting help. May it be the first or your hundredth time, if you are serious about wanting to kick your addiction, getting the help you need no matter how many times it takes, you will develop new skills that will help you say clean longer. It’s going to be a lifelong challenge, and you may have to start from the beginning multiple times to get to where you want to be. Focus on the current situation, get through the day. One step at a time.