Preventing drug relapse is crucial. When a person in recovery considers returning to drug or alcohol use, there’s often a misguided belief that this time they can manage it—just one drink, one hit, or one high for the day, week, or month. However, it’s important to consider the consequences. Using again will likely lead to more use. The next day, feelings of guilt, disappointment, or even depression may arise, potentially triggering further substance use.
Relapse often leads to a cycle of repeated use, despite the illusion of control. It’s important to recognize that self-medication is not an option for those with addiction. If control were possible, you wouldn’t be in this situation. This isn’t something to be ashamed of; scientific evidence supports that some individuals are more prone to addiction due to certain predispositions.
Drug Relapse Prevention Methods
Call a Friend or Family Member
When you start feeling the urge to use again, it’s essential not to keep those feelings to yourself. You might believe you can manage it alone, not wanting to burden others or admit you’re feeling powerless. You may even think that if you keep it private, you can use it without anyone knowing. However, this line of thinking is flawed. Many recovery programs emphasize the importance of having sponsors and close monitoring because openly discussing your feelings can help diminish the urges. Once these thoughts are shared, they lose the grip they had on your mind.
Occupy Your Mind
If you don’t have someone to talk to or are feeling restless, it’s crucial to engage your body and mind in something else. Consider attending a meeting, going for a walk, hitting the gym, or taking a hike. The key is to prevent the urge to use from dominating your thoughts. Channel that restless energy into an activity that provides a sense of purpose or simply redirects your mind.
Wait 30 Minutes
Sometimes, urges can strike suddenly and cause physical reactions. Most drug cravings last between 15 to 30 minutes, so if you feel the urge, try to keep yourself busy or talk to someone for 30 minutes until the cravings pass. By staying active, both mentally and physically, the urge will likely dissipate quickly.
Look at the Big Picture
When urges arise, it’s important to pause and consider the bigger picture. These cravings are often accompanied by feelings of hopelessness or despair about staying sober forever, like facing an insurmountable wall. However, by viewing your future one day at a time, you can see that overcoming challenges is possible—one step at a time. It’s unrealistic to expect yourself to be strong indefinitely. There will be moments that test you, like this one, but if you can make it through just one more day, you’ve succeeded. Approach your recovery in manageable, small steps.
Relax
Relaxation is a key component of the recovery process. When you’re tense, you’re more likely to relapse because stress can lead to short-sighted thinking. To avoid this, consider the strategies in this list, and also engage in physical and mental exercises that divert your mind from using again. Yoga, meditation, sports, and expressive therapy are all effective methods for relaxation.
Avoid Romanticizing Drug Use
As the saying goes, “The grass is always greener.” In the context of relapse, some individuals fall back into substance use because they become bored with life without drugs or focus on the highs rather than the lows of their past use. While it may have felt great at the time, it’s easy to forget the negative aspects—the comedowns, hangovers, and the damage to your life and relationships. When we desire something, we often develop tunnel vision, overlooking the consequences. Avoid dwelling on the brief moments of pleasure from addiction, and remember that failing to recover from substance abuse will only lead to increasing consequences. Letting go of those fleeting memories can help you avoid future misery.
Learn Your Triggers
If you find yourself thinking, “Just one won’t hurt,” it may be a sign of vulnerability during recovery. It’s crucial to understand that addiction is dangerous and to avoid situations that might tempt you to revert to old habits. Returning to substance use, even just once, can have serious consequences. Identifying your triggers—those factors that lead to relapse—equips you with the knowledge and skills to handle temptation effectively.
If you notice yourself slipping back into old patterns or ways of thinking, you might be triggered by familiar sources of anxiety and stress. Therapy and structured counseling can help uncover the emotional triggers that prompt you to use substances. Common triggers include stress, anger, and sadness, though the specific causes vary from person to person. It’s important to identify what triggers you and work to minimize these triggers or address any unhealthy thought patterns.
Next Steps
As our understanding of addiction progresses, new strategies for preventing relapse will emerge. Addiction is marked by compulsive behavior, making cognitive science and mental research crucial for improving treatment approaches. For more tips on preventing drug relapse, visit Sunrise Recovery’s blog, and explore resources like heroin addiction poems. Collaborating with a drug rehab facility can enhance your chances of a successful recovery.
