Relapse Prevention: How to Create a Drug Relapse Prevention Plan
Relapse is something that every recovering addict is concerned about, especially during early recovery. A study explored the rates of relapse in recovering addicts during their first year, which revealed that 40 to 60 percent relapse. Statistics such as these stress the importance of having a proper drug relapse prevention plan in place.
But what should go into a drug relapse prevention plan to increase its effectiveness? In this article, we will look at relapse prevention strategies that can help you to make a working relapse prevention plan.
By keeping a journal, it not only provides you with a place to put your feelings into words, but it can also help you to keep track of what you’ve tried and what works. Update your journal by recording your feelings and what you did on each day. It further helps by making you feel more accountable for your own actions. You can also use it as a place to save inspiration quotes to refer to in the future.
By setting only a main goal of being completely drug free and sober, it can make it feel very daunting. Your goals should be realistic and more focused on the short term, such as staying clean for the next week. Incremental goals can help you to feel accomplished as well as putting you in a state of mind where you look at today instead of what’s going to happen months from now.
Find New Friendships
In recovery, many of your previous friends can become the very people you want to avoid because of substance abuse. Finding new friends that may share your experience or who support your sober habits is an important part of a drug relapse prevention plan. As one of your relapse prevention techniques, a support system can help carry your through recovery.
In forming your relapse prevention strategies, being aware and avoiding triggers is of utmost importance. There may be triggers in your everyday life that you must be conscious of so that you can be prepared and be able to deal with them effectively, even if that means cutting something or someone out of your life.
It’s easy to think that you’re alone during recovery, but there is always support available. Part of your drug relapse prevention plan should include finding support. Support can come from family, friends or other people going through similar experiences, such as the people you’ve met in rehab or at a support group meeting.
Look After Yourself
Staying healthy is even more important for a person in recovery. As a part of your relapse prevention techniques, exercise, eating healthy and mindfulness exercises such as meditation can be a great way to prevent relapse. Getting regular exercise and eating three meals a day helps to reduce stress and improves sleep. Some people find it useful to exercise as a way to deal with cravings or a particularly stressful day.
A person who has stopped abusing drugs or alcohol has a lot to be grateful for. Creating and keeping a list of all the things you are grateful for can be a great way lift your spirits. Add all of the things that you are grateful for, such as friends, your family, the job you have, pets or anything that you are glad to have in your life and refer to it when things get tough.
If you or a loved one needs help with abuse and/or treatment, please call the WhiteSands Treatment at (877) 855-3470. Our addiction specialists can assess your recovery needs and help you get the addiction treatment that provides the best chance for your long-term recovery.