Relapse is a common occurrence in the recovery process. Although it’s not a sign of failure or weakness it can be discouraging, leading to feelings of shame or guilt that can undermine your sense of progress. For this reason, it’s understandable that one of the biggest concerns after rehab is relapse prevention. With the right strategies and support, you can effectively prevent and manage relapse as part of your addiction recovery journey. 

Know your triggers

The most crucial step in developing an effective relapse prevention plan is having a thorough understanding of your triggers. Triggers can be people, places, things, thoughts, emotions — anything that causes a drug craving response. Common triggers include:

  • Stress
  • Exposure to a drug
  • Exposure to an environment associated with past substance use
  • Relationship challenges and conflict
  • Boredom; lack of purpose
  • Negative emotions like anxiety, depression, or loneliness
  • Peer pressure

Develop healthy coping mechanisms

You should always have a few items in your figurative back pocket that can help you get through the moment. If you find yourself agitated, circular and deep breathing can help you regain a sense of control and turn off a triggered fight-or-flight response. 

Another technique is focusing on the senses. Consider everything that you’re hearing, seeing, physically feeling, etc. at the moment. This can help distract your mind from the source of distress and give your rational brain time to take over.  

Coping mechanisms can also involve finding outlets for working through negative emotions. Creative arts like singing or drawing are obvious choices. Other examples of healthy coping mechanisms can include washing the dishes (rage cleaning can be quite therapeutic), gardening, or making a pot of tea. 

Whatever allows your mind to refocus away from the stressor is a good thing! Take notice of other activities that calm you down or make you feel good so that you have several options available when you need to calm down and take your mind off of a craving. 

Establish a routine 

The steady, predictable nature of routines imparts a sense of control, making them a great way to overcome the temptation of a craving. Simply knowing that there’s something you have to do later on can be a powerful deterrent to something that might otherwise disrupt your schedule (and your life). 

A routine doesn’t have to mean controlling every aspect of your day. You can start small with little routines built around moments like waking up or coming home for the day. Building smaller routines can ladder up into a lifestyle with stature and stability. 

Focus on nutrition

What does food have to do with relapse prevention? A lot more than you might think. What you eat can have a direct impact on your gut health which is closely linked to your mental well-being. This is known as the gut-brain connection. 

In your stomach is a network of about 100 million nerve cells that have a direct line of communication with your brain. It’s why emotionally charged states like nervousness or anger can cause gastrointestinal issues like IBS, constipation, or stomach pain. It works the other way too, with irritation in your GI system being capable of altering your mood. 

Keeping your brain happy can be as simple as keeping your stomach happy with nutritious foods. 

Build a strong support network 

Establishing a strong support network is essential for maintaining long-term recovery and continued personal growth. This network should include a diverse array of individuals and resources that can provide emotional, practical, and social support throughout your journey. Nurture the relationships with family and friends who have demonstrated their willingness to support your recovery and hold you accountable. 

However, it can be extremely helpful to find companions who have been in your shoes, who have also experienced addiction but are also committed to sobriety, and who can truly relate to what you are experiencing. Seek out individuals who have successfully navigated the recovery process and can provide valuable insights, encouragement, and accountability.

Relapse isn’t failure

Sometimes, even the best preparation can only do so much. Life happens, and we’re all just human after all. 

If you or a loved one is struggling to remain sober after rehab or has relapsed already,  you might want to consider enrolling in drug rehab once more. There, you can work with a mental health professional who can help you identify areas of improvement and help you develop practical strategies and coping mechanisms for dealing with relapse triggers. 

Contact a local addiction treatment center today as part of your ongoing addiction recovery journey.