Your family and friends can offer a friendly ear when you feel low. Support groups and step programs like Alcoholics Anonymous AA and Narcotics Anonymous NA can also be very helpful in preventing relapses. Get into a self-care routine. Try to sleep for at least seven to nine hours a night.

Eat a well-balanced diet with lots of fresh fruit and vegetables, lean protein, and whole grains. And exercise every day. Following these healthy habits will help you feel better and more in control of your life.

Relaxing and taking time to do things that make you happy is another important part of self-care. Keep doing the things you love most.

Be kind to yourself. Withdrawal symptoms like nausea, shakiness, and sweating can be so difficult that you want to use drugs again just to stop them. Medications can help you manage withdrawal symptoms before they trigger a relapse.

Gently steer it away by focusing on healthier pursuits. Take a run outside, walk your dog, or go out to dinner with friends.

Or, stay in and watch one of your favorite movies. Most cravings last for only a short time. If you can hold out for 15 to 30 minutes, you can overcome it. Have someone on call for weak moments when you might slip back into your old habits.

A good friend can talk you down and remind you of all the wonderful things in your life worth protecting by staying off drugs and alcohol. Give yourself credit for each small gain you make — one week sober, one month off drugs, etc.

For each goal you achieve, give yourself a reward as motivation to keep moving forward. Substance abuse and mental health expert Terry Gorski has a nine-step relapse prevention plan that can help you recognize and manage relapse warning signs.

Clinical psychologist and addiction specialist G. Alan Marlatt, PhD, developed an approach that uses mental, behavioral, and lifestyle choices to prevent relapse. Recovery from drug and alcohol addiction can be a long and challenging process. The odds of relapsing are high.

Get professional help, and care for yourself during your recovery. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Quitting cold turkey is when you quit a substance all at once, rather than tapering off it. While it's safe to quit some things cold turkey, harder….

Withdrawal is a tough obstacle in overcoming opiate addiction, but you can get through it. Learn about the withdrawal process and how to cope. But experiencing an uncontrollable compulsion to view porn can be as problematic as other….

Opioids are very strong drugs. Staying on them for too long can put you at risk of side effects and addiction. Learn how to taper off and avoid opioid…. There are three main types of opioid receptors in the body: mu, delta, and kappa.

These receptors can be activated by naturally occurring opioids in…. Opioid and narcotic additions can be difficult to overcome, but narcotic replacement therapy is known to improve the recovery process and success rate.

Narcotic reversal agents can help stop an opioid overdose or treat opioid use disorder. Some are available over the counter, while others require a….

You can only benefit from being…. Opioids fall under the broader class of drugs known as analgesics or narcotic analgesics. In comparison, stimulants are a class of drugs in themselves.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Relapse Prevention Plan: Techniques to Help You Stay on Track. If we know some of the signs of relapse, we may recognize when someone is returning to eating disorder patterns.

Then, there is a chance to prevent a slip from turning into a relapse. If you notice some of these signs in yourself or a loved one, and are worried that a relapse may happen, it is important to get help right away.

The support of a mental health professional can be very important in preventing relapse. This is especially true during the early stages of recovery, which can be both frightening and overwhelming.

Each person has their own triggers. They often include feeling stressed, anxious, depressed, or lonely. Sometimes an upsetting or traumatic experience can be a trigger.

Some people are more likely to relapse at certain times of the year or when there are big changes to routine, for example during holidays or exams. To identify your triggers, think of times when you were tempted to act on eating disorder urges. Try to figure out what contributed to these urges and consider putting a coping plan in place for trigger situations see below.

Make a personal coping plan Make a list of different triggers that could cause you to act on eating disorder urges. Then, come up with a plan for dealing with each of these triggers in a healthier way. Your coping plan might include calling a friend, taking a walk, or writing in a journal.

Your plan may involve re-engaging with strategies that were helpful during treatment, such as returning to a meal plan, getting help preparing meals and snacks, challenging a negative eating disorder thought, or talking to a care provider, for example.

Eat snacks and meals regularly A meal and snack schedule can prevent you from going back to disordered eating or unhelpful eating behaviours. Plan your meals and snacks ahead of time, and stick to your plan! This is especially important when routines change, such as starting a new job, school, or doing on vacation.

A consistent schedule will be good for both your emotional and physical health. Your family may be able to help by eating meals together with you as often as possible. Develop a support system — and use it!

It is very important to surround yourself with people who love, support, and encourage you. These people can be members of your family, your friends, or your care providers. They will be there to help you when you are struggling with a difficult situation or experience.

Some people find it useful to make a list of names and phone numbers to call if they start to slip back into old thought patterns or unhealthy eating behaviours. Particularly at the early stages of recovery, we often recommend scheduling regular check-ins with someone you trust, to reflect on your progress and keep on top of signs and symptoms of relapse.

Reduce negative influences Try to identify the negative influences in your life, and find ways to reduce or avoid these unhelpful situations. These negative influences might include people who make unhelpful comments about their own weight and appearance, or trigger you to make unhelpful comparisons about your weight or shape.

These might be certain aspects of social media or certain activities and hobbies. Sometimes it can be difficult to decide — consider making a pros and cons list of engaging with some of these people or activities. Your own thoughts can also be unhelpful! Learn to challenge any destructive thoughts you have about yourself and try to think in a more balanced and realistic way.

Make a list of all of your good qualities and use it when you feel critical or negative.

According to the National Institute on Alcohol Abuse and Alcoholism NIAAA , there are three basic models of craving: Reinforcement model. Based on the use of the substance to produce an elevated mood or to relieve unpleasant emotions such as stress or anger.

An unconscious learning process, like behavioral modification, leads to reinforcement of the behavior that produces the positive experience.

Social learning model. This model involves trigger-related cravings that occur during or after treatment. Cognitive processing model. This model is based on the belief that substance use becomes a habit that requires little effort or attention, like any habit eventually becomes.

Avoiding relapse involves initiating problem-solving skills needed to block the automatic behavior. Create a list of personal recovery goals that will help you stay focused on a bright new future.

These might include career goals, improving core relationships, making amends, growing spiritually, or revisiting past hobbies or interests. Identify triggers. A solid relapse prevention plan starts will a detailed list of known triggers.

Dig deep to identify each and every one. See them as the enemy. Think offensively. When plotting a strategy, plan with an offensive mindset. Restore health and wellness through regular exercise and a nutritious diet, create self-accountability measures, adhere to medication-supported recovery MSR , and continue outpatient therapy.

Know the warning signs. Call San Antonio Recovery today at Coping Skills for Relapse Prevention Blog » Coping Skills for Relapse Prevention. Table of Contents Toggle. Now is the time to focus on your recovery.

Start Your New Life Today contact us now! We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits.

In case of sale of your personal information, you may opt out by using the link Do not sell my personal information. Cookie settings ACCEPT. Manage consent. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website.

Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website.

We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies.

But opting out of some of these cookies may have an effect on your browsing experience. Necessary Necessary.

Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.

Cookie Duration Description. Cookies 11 months This cookie is installed by BayMark Health Services, Inc. The cookie is used to maintain persistence with ChatGPT sessions.

CookiesC1 11 months This cookie is installed by BayMark Health Services, Inc. CookiesC2 11 months This cookie is installed by BayMark Health Services, Inc.

CookiesC3 11 months This cookie is installed by BayMark Health Services, Inc. cookielawinfo-checkbox-advertisement 1 year Set by the GDPR Cookie Consent plugin, this cookie records the user consent for the cookies in the "Advertisement" category. cookielawinfo-checkbox-analytics 11 months This cookie is set by GDPR Cookie Consent plugin.

The cookie is used to store the user consent for the cookies in the category "Analytics". cookielawinfo-checkbox-functional 11 months The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".

cookielawinfo-checkbox-necessary 11 months This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".

cookielawinfo-checkbox-others 11 months This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other. cookielawinfo-checkbox-performance 11 months This cookie is set by GDPR Cookie Consent plugin.

The cookie is used to store the user consent for the cookies in the category "Performance". CookieLawInfoConsent 1 year CookieYes sets this cookie to record the default button state of the corresponding category and the status of CCPA. It works only in coordination with the primary cookie.

When, therefore, we were approached by those in whom the problem had been solved, there was nothing left for us but to pick up the simple kit of spiritual tools laid at our feet. Mindfulness meditation is a concept that teaches individuals to become more self-aware. When we are more self-aware, we are better able to cope with potential triggers to relapse.

A study by NCBI found outcomes that suggest significant improvement in individuals in recovery who follow a mindfulness meditation relapse prevention program versus those who do not use mindfulness meditation.

The individuals using mindfulness meditation remained clean and sober longer and reported less cravings and increased awareness and acceptance. Acceptance that cravings will come is a learned skill through this practice, while implementing relapse prevention skills. Concepts such as acceptance, letting go of personal control, and the use of prayer and meditation are hallmarks of mindfulness meditation.

A simple practice of mindfulness meditation, developed by Spirit Rock co-founder, Jack Kornfield, is a mantra to repeat 3 times while gently and mindfully focusing on your breath:. To start the process of becoming more mindful, simply notice what you are doing with no judgement. This can lead to tremendous insight and empowerment over cravings.

Looking for a place to start? Join the thousands of people that have called Legacy Healing Center for treatment information. Free and confidential. Access to professional treatment.

Make a Call Triggers can be internal anxiety, irritability, stress, anger, low self-esteem or external people, places, or things that remind one of their past use.

Participating regularly in a support group , such as Alcoholics Anonymous AA or Narcotics Anonymous NA provides support, accountability, education, and the ability to meet peers who understand what you are going through. A sponsor and peer support can be important elements of recovery.

It further prevents relapse as it decreases feelings of loneliness and the risk of isolation, both of which can be common triggers for relapse.

Stress and anxiety are often the biggest obstacles when it comes to recovery. A helpful relapse prevention technique is a grounding technique called the coping technique.

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.

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.

Breathing is central to life, as you know. What many do not know, however, is how much control you have over your life by simply changing your breathing patterns. Breathing is not only connected to various essential functions throughout your body, but it also has a large effect on your brain chemistry.

Breathing greatly impacts your emotions and helps regulate your overall mood. Deep breathing releases neurotransmitters in your brain, many of which trigger feel-good chemicals resulting in relaxation, happiness, and pain reduction. Deep breathing, and the resulting increased oxygen flow, also encourages your body to exhale toxins.

A useful deep breathing technique is the 4 x 4. Take four deep breaths in through your nose and hold, then release for four seconds. You should feel your diaphragm moving in and out while you breathe. When an urge comes, it can be difficult to manage it, especially in the beginning of recovery.

A very helpful relapse prevention skill is making a list of healthy family members or friends who are also in recovery that you can call for support.

Having a safe person to talk to can help you get past the craving and remember why you do not want to return to previous behaviors.

Keeping that list on you at all times is important because it is a readily available resource you can use by quickly calling someone safe. If you find yourself having a desire to drink or get high and you are debating what to do, a great tool is playing the tape through first.

To play the tape through, you must play out what will happen in your mind until the very end. Imagine what will happen in the short and long-term future if you decide to drink or use.

Reduce negative influences Try to identify the negative influences in your life, and find ways to reduce or avoid these unhelpful situations. These negative influences might include people who make unhelpful comments about their own weight and appearance, or trigger you to make unhelpful comparisons about your weight or shape.

These might be certain aspects of social media or certain activities and hobbies. Sometimes it can be difficult to decide — consider making a pros and cons list of engaging with some of these people or activities. Your own thoughts can also be unhelpful!

Learn to challenge any destructive thoughts you have about yourself and try to think in a more balanced and realistic way. Make a list of all of your good qualities and use it when you feel critical or negative. Try out and develop new interests Get involved in a hobby or activity that you enjoy.

If you make time to do the things you enjoy, or to do nice things for others, your focus will shift away from your eating disorder.

It can also help to keep you motivated to recover and to stay connected to your surroundings and the people in your community. It is important to take time to do something good for yourself every day. Some people find it helpful to use this time to relax or reflect.

Some do yoga or meditation. Others draw, paint, write, or listen to music. No matter what you choose, remind yourself that you are important.

You deserve to take this time to do something that is just for you! It looks like you're using an old version of Internet Explorer. For the best experience, please update your browser. Update Internet Explorer or learn how to browse happy. If you would like to continue to the site using your current browser, click here.

Are you in crisis? Contact the Crisis Line from anywhere in BC no area code needed : We offer addiction recovery programs and community housing programs to help you throughout your recovery journey. His passion and drive to see lives changed has guided the organization to where it is today.

Jim entered the non-profit world after many years of leadership in business, banking, real-estate, and church ministry. During that time he served on a number of boards and his career moved him across Canada from Vancouver to Toronto, and back to Calgary, where he helped found the Calgary Dream Centre.

He was president of the Calgary Real Estate Board CREB, and past president of Canada Trust Real Estate Division Canada. Skip to content. Recovery Resource Centre. What Is a Relapse? How Can You Reduce the Risk of a Relapse? Manage Stress Stress can be a significant trigger for relapse.

Focus on Self-Care Taking care of yourself is crucial for maintaining recovery. The Signs of a Relapse Understanding the signs of a relapse can also help your loved one through recovery. Mental Relapse In the mental relapse stage, you may notice persistent thoughts of using drugs or alcohol again.

Physical Relapse The final stage of relapse is when you follow through with the urge to use drugs or alcohol again. Your Dedicated Recovery Program Recovering from substance use disorder is not always an easy journey, but it is possible with a strong support system, dedication, and a well-thought-out relapse prevention plan.

Calgary Dream Centre Summer Newsletter How Peer Pressure Can Lead to Addiction. Share This Article:. More Articles by Jim Moore. Receive Our Email Updates. Help Us Grow. About Us Our "Why" Recovery Resources Financials.

Deal with Pressure Stress is not pressure from the outside, as some people think. It's the physical reaction within your body. Notice whether your responses are usually fight, flight, or freeze.

This will help you to understand how to plan your response to pressure. Identify Your Values and Goals Define your goals - specifically, what do you want to change and when?

High-risk situations are those situations where you are most likely to resume use. Which of the following danger areas apply to you?

A return to alcohol, drug use or gambling does not just happen. There is a process leading to the return. When you begin to backslide or slip, you go through changes that could lead to a possible resumed use.

Some of the danger signals might be:. The following may serve as a guide to help you form your personal recovery management plan.

Figure out the high-risk situations that might lead you to start drinking, using drugs or gambling. Plan 1. Order a non-alcoholic drink before joining the group.

Plan 2. Arrange to leave the party early. Plan 3. Have three responses ready for when you are asked if you want a drink. Sometimes you just cannot control everything in your life or handle every situation the way you plan to. There is a possibility that you might resume use and start drinking, using drugs or gambling again.

Think about how you would feel if you returned to use. Some people have overwhelming feelings of guilt, anger, shame, or fear. These feelings could drive you to continue to use or gamble after a slip. How would you deal with resumed use? It is important that you do not give up. You have other choices.

There are ways you can regain control. If you resume use, you could talk to a counsellor or friend about it. You can learn from the situation and find different ways of handling the pressures that led to the resumed use.

If you use this as learning opportunity rather than viewing it as a failure, you can prevent it from happening again. The first months after you stop drinking, using or gambling are filled with change and unfamiliar feelings. Withdrawal causes feelings of confusion and tension, which may leave you feeling incapable of handling problems.

Throughout your recovery you will be faced with many situations that will be difficult to deal with. This is why it is important to make a recovery management plan now. You can successfully negotiate the road to recovery.

Planning for a flat tire or a thunderstorm does not decrease the chance of either happening, but if it should happen, you'll be ready.

You are vulnerable.