Relapse Prevention: Staying Strong and Breaking Old Habits
Hi there! I’m Denise G Lee, a healing and leadership coach who helps people run their businesses while also taking care of themselves.
Today, I want to talk about something very important: relapse prevention. You might wonder, “What does that mean?” Well, relapse prevention is all about staying strong and not going back to old, harmful habits. This is especially important for people recovering from addiction.
Addiction is when someone can’t stop doing something that is bad for them, like drinking alcohol or using drugs. It can be very hard to stop, and sometimes people who are trying to quit might start again. This is called a relapse. But don’t worry, because there are ways to prevent it!
This article will explain why relapse happens and how we can stop it from happening. Understanding relapse prevention can help anyone, especially business owners, stay healthy and happy. So first let’s talk about what causes someone to relapse after maintaining sobriety.
Causes of Relapse
Relapse in addiction recovery is a complicated issue with many possible causes. Often, we feel overwhelmed by the changes in our lives during recovery and might crave the things we thought we lost while staying sober. I discussed this in the social media post below.
In this section, we’ll go over some common reasons why people relapse during recovery. First, I want to discuss the scientific reasons why some people relapse even after years of sobriety.
When we make the decision to get well, do to better in our lives - it appears things are getting WORSE instead of better.
— Denise G. Lee (@DeniseGLee) July 8, 2024
🤦🏿♀️Our drinking "friends" don't like the fact we aren't wanting to get wasted on the weekends.
We feel lonely.
🤦🏿♀️🤦🏿♀️Family members will get upset that you…
The Science Behind Relapse
Dr. Nora Volkow, Director of the National Institute on Drug Abuse has this to say about addiction: “Addiction changes the brain in fundamental ways, disturbing a person’s normal hierarchy of needs and desires and substituting new priorities connected with procuring and using the drug. The resulting compulsive behaviors that override the ability to control impulses despite the consequences are similar to hallmarks of other mental illnesses“.
So let’s say this in a much simpler way: Addiction really shakes up your brain, messing with what you care about and putting getting and using the drug at the top of your list. This makes you act on impulses without thinking about the consequences, which is a lot like other mental health issues.
Dr. Kevin McCauley, MD, MPH, an expert on the neuroscience of addiction and recovery management, has this to say: “The brain chemical that works with dopamine, which is released whoever we engage in pleasurable behaviors. In a nutshell, dopamine grabs our attention and directs it toward the thing that released it. In the brain of person of with addiction, the drugs, alcohol, or intoxicating behaviors are flagged as important for survival.”
Wanting to get that high again, no matter what happens next.
So don’t be surprised if you will crave and crave to use again, no matter that:
- You might trade your favorite concert tickets just to get that next hit.
- You’ll find yourself dodging your best friend’s calls because you’re too busy figuring out how to get more.
- You could even end up trying to bribe your neighbor with homemade cookies just to get a loan for your next fix!
The mind wants to get that hit again. Like a dog that just spotted a squirrel, it’s all focused and determined, forgetting everything else in the process!
Scientists and other folks in the mental health community have found that these changes in the brain can last for a long time, which is why it’s important to have a strong plan to prevent relapse. (Read this article if you are interested in learning about the difference between addiction and compulsions.)
Next, let’s talk about the scenarios or situations which would set you or someone you know up for a relapse.
Reasons Why We May Relapse
Stress:
High levels of stress, like work-related or financial stress, can make someone feel overwhelmed. When this happens, they might turn back to bad habits to cope. For example, imagine you have a big test at school and you feel really nervous. If you don’t have good ways to calm down, you might end up feeling so stressed that you go back to something you know isn’t good for you.
Exposure to Triggers:
Certain people, places, or situations can remind someone of their past substance use, making them crave it again. These reminders are called triggers. Think about how smelling your favorite food can make you hungry, even if you just ate. Triggers work the same way for people who are trying to stay away from bad habits.
Rapper Eminem once said this about his recovery path: “I knew I had to change my life. But addiction is a [expletive] tricky thing. I think I relapsed within … three weeks? And within a month it had ramped right back to where it was before. That’s what really freaked me out. That’s when I knew: either get help, or I am going to die.”
Negative Emotions:
Feelings like anger, anxiety, depression, or boredom can make it harder to stay away from old habits, especially if someone doesn’t have healthy ways to deal with these emotions. For example, if someone is feeling really sad and doesn’t know how to feel better, they might think about going back to their old ways of coping, like using drugs or alcohol.
Overconfidence:
Sometimes, people in recovery might feel too confident and think they can handle anything. This can lead them to take risks that might cause a relapse. It’s like thinking you don’t need to study for a test because you feel so smart, but then you realize the test is harder than you thought.
TV personality and actress Kelly Osbourne reflects on her desire to use again: “I am an addict and had thought that I had enough time under my belt and I could drink like a normal person, and it turns out I cannot and I will never be normal. This is something I am going to battle for the rest of my life. It’s never going to be easy.“
Untreated Mental Health Issues:
If someone has other mental health problems that aren’t being treated, like depression or anxiety, it can make it easier for them to relapse. Imagine trying to run a race with a sprained ankle. If the other problems aren’t fixed, it makes everything harder.
Poor Self-Care:
Not taking care of one’s physical and emotional well-being, like not getting enough sleep, eating poorly, or not managing stress, can make someone more likely to relapse. It’s like a car that isn’t taken care of. If you don’t change the oil or check the tires, it might break down when you need it the most.
Musician and songwriter Trent Reznor shared how getting sober improved how he worked: “Getting sober and getting my life in order has really changed my perspective on the creative process. It used to be fraught with fear. I would try to trick myself into avoiding working because it was the most difficult, painful self-examination imaginable.“
Social Pressure:
Being around people who still use substances or going to events where alcohol or drugs are present can be very tempting for someone in recovery. Imagine being at a party where everyone is eating cake, but you’re trying not to eat sweets. It’s much harder to resist when it’s all around you.
Chronic Pain or Health Issues:
Physical health problems, especially those involving constant pain, may lead some people to return to substance use as a way to feel better. If someone is always in pain, they might use substances to try to make the pain go away, even if it’s not a healthy choice.
Unfortunately, as Dr. Gabor Maté, an expert on addiction, notes in his book, When the Body Says No: “The attempt to escape from pain is what creates more pain.” Often, when you use a drug to numb yourself, the dependency can create more problems than the original issue. For example, using substances to escape emotional distress can lead to deeper issues like relationship problems, financial strain, and a deteriorating sense of self-worth. Instead of resolving the underlying pain, the drug can become a crutch that complicates your life even further.
Now that you know the reasons why someone may relapse, let’s talk about how you can prevent it happening to you or someone you care about.
Strategies for Relapse Prevention
Now that we know why relapse happens, let’s talk about how to prevent it. Here are some effective strategies for relapse prevention:
1. Get a Therapist
Therapy often gets a bad reputation. Many people think talking with a therapist is a sign of weakness, but it’s actually a sign of strength. We all need help now and then to work through our issues. Regular sessions with a therapist can help you understand your feelings and find healthy ways to cope.
You don’t have to turn to a drug or other harmful habits that only leave you feeling miserable and embarrassed. A good therapist can help you not only understand your issues but also recognize what’s causing you to rely on certain things, people, or activities to numb your emotional pain.
2. Learn How to Manage Your Stress
Learning how to manage stress is crucial. This can include activities like yoga, meditation, exercise, or even simple breathing exercises. These activities help calm the mind and body. Imagine feeling really angry and taking a few deep breaths to calm down. That’s what stress management can do for you.
3. Build a Strong Support Network
Having friends, family, or support groups who understand and support recovery is very important. These people can provide encouragement and help someone stay on track. It’s like having a team that cheers you on and helps you stay focused on your goals.
4. Develop Healthy Coping Mechanisms
Finding new, healthy ways to deal with negative emotions is key. This could be hobbies, sports, or creative activities like drawing or writing. For example, if someone feels sad, they might write in a journal to express their feelings instead of using substances.
During your addiction, you let it control your life. Now, in recovery, you have the opportunity to discover not only who you are but also what works best for your body.
5. Avoid Known Triggers
It’s important to stay away from people, places, or situations that might trigger cravings. This could mean making new friends or finding new places to hang out. Also consider changing your phone number, throwing out old clothes that remind you of when you were acting out, and canceling subscriptions. Do what you need to do. For many of us, addiction slowly took away not just our money and time but also our self-worth and confidence.
6. Learn Self-Care
Taking care of one’s body and mind is essential. During your addiction, you let it control your life. Now, in recovery, you have the opportunity to discover not only who you are but also what works best for your body. This includes getting enough sleep, eating healthy foods, and exercising regularly. Good self-care makes it easier to handle stress and avoid relapse. Think of it as keeping your body and mind strong so you can face any challenge.
7. Treat Other Mental Health Issues
If someone has other mental health problems, it’s important to treat them. This might involve medication, therapy, or both. Just like you would take medicine if you were sick, treating mental health issues is important for overall well-being.
Whether it’s a compulsion, anger issue, or phobia, address the underlying problems that may have fueled your addiction. Perhaps you may need to learn to use your anger to help, not hurt you.
8. Plan for High-Risk Situations
Being ready for situations where there might be pressure to use substances again is crucial. This means having a plan for how to say no and leave if necessary. It could involve visiting a relative who makes you uncomfortable or going to a place where you might face situations that don’t support your recovery.
If you can’t avoid it, your best bet is to have a plan for handling things that might challenge or upset you. Think of it like having a fire drill plan—so you know exactly what to do in an emergency.
Examples of Relapse Prevention in Action
Let’s look at some examples of how people can use these strategies in real life:
Stress Management:
Sarah, a business owner, practices yoga every morning as a key relapse prevention strategy. This helps her start the day feeling calm and focused. When she feels stressed, she takes a few deep breaths and reminds herself why sobriety is important to her. She also keeps a stress ball on her desk to squeeze when she feels anxious, which is another effective relapse prevention technique.
Building a Support Network:
John, who is recovering from addiction, joined a support group as a crucial part of his relapse prevention plan. In this group, he can talk to others who understand what he’s going through. He also spends time with close friends who encourage him to stay healthy. He has a close friend he can call anytime he feels tempted to relapse, adding another layer to his relapse prevention strategy.
If you don’t have a support network, now is the time to create one. Here is an article I wrote about how to attract and maintain positive people in your life.
Avoiding Triggers:
Emily knows that going to certain bars with her old friends might increase her risk of relapse. Instead, she plans fun activities that don’t involve alcohol, such as hiking or going to the movies. She also deleted the phone numbers of people who might tempt her to relapse, which is a proactive relapse prevention measure.
Healthy Coping Mechanisms:
Mike loves to paint, and he uses this passion as a healthy relapse prevention mechanism. When he feels sad or bored, he picks up his paintbrush instead of thinking about his favorite drug of choice: porn. Painting helps him express his feelings in a healthy way. He also keeps a journal to write down his thoughts and feelings, which complements his relapse prevention strategies.
I hope these relapse prevention tips have helped you. The image below summarizes these strategies. Next, I will share my final thoughts.
Final Thoughts
Relapse prevention is a key part of recovering from addiction. It can be tough, but with the right strategies and support, you can stay on track for a healthy and happy life. Remember, a relapse doesn’t mean you’ve failed. I had many setbacks before I finally got sober from alcohol as well as lust. A relapse just means it’s time to try a new approach or adjust your current plan.
If you’re struggling with addiction or know someone who is, please seek help. You don’t have to face this alone. I’m here to support you. Feel free to contact me.
Also, check out this episode from my entrepreneur podcast for more tips on relapse prevention and related topics. Together, we can make a plan to help you stay strong and healthy.
