Overcoming Relapse: Strategies for Staying Sober and Avoiding Triggers

Relapse is one of the biggest challenges when it comes to staying sober. Former addicts and alcoholics are constantly exposed to triggers that can lead them to addiction once again.

According to research, over 85% of individuals relapse after trying to stay sober for at least a year or more. (1)

Recognizing potential triggers and implementing strategies for overcoming relapse can help individuals maintain sobriety for long periods.

Recognizing Triggers

The first step in overcoming relapse is recognizing potential triggers. Triggers are cues or stimuli that can evoke strong urges related to old behaviors, such as drinking or using drugs.

Common examples of triggers include people, places, things, and even stressors like financial difficulties or arguments with loved ones. Becoming aware of these triggers is essential because they can often be the precursor to a relapse occurring.

Developing Healthy Coping Skills

Once individuals have identified their triggers, they can begin developing healthy coping skills to manage their cravings and urges better when they arise.

For example, some healthy coping skills may include participating in physical activities like running or lifting weights, engaging in mindfulness practices such as meditation, journaling about one’s thoughts and feelings, connecting with supportive individuals through 12-step programs or support groups, and learning how to reframe negative thoughts in positive ways by practicing cognitive behavioral therapy (CBT).

All of these strategies provide alternative ways of processing emotions instead of turning to unhealthy outlets such as drugs and alcohol.

Prepare for PAWS

It is important to prepare for the symptoms of post-acute withdrawal syndrome (PAWS) that may occur after you stop using drugs or alcohol, as they can act as a barrier to recovery if one is not aware of them. (2)

PAWS typically lasts from six months to two years, depending on the type of dependency, and may include fatigue, sleep problems, anxiety, and irritability. As these symptoms can be severe enough to prevent one from continuing in recovery without relapse, it is essential that one knows when to seek help from a medical professional.

With careful attention and mental preparation for the challenge at hand, it is possible to remain in recovery even with the presence of PAWS symptoms.

Creating an Effective Recovery Plan

It’s important to have an effective recovery plan in place if you want to maintain long-term sobriety and avoid relapse.

A recovery plan should be tailored to your specific needs. But there are some common elements that can help. These things are:

Attending 12-step meetings or other group therapy sessions
Building positive relationships with sober peers
Getting ongoing mental health services
Setting realistic goals
Creating a safe environment
Engaging in meaningful activities
Establishing consistent daily routines.

All these things work together to create a comprehensive recovery plan to help you stay on track with your sobriety journey. This will help you grow as a person.

Establishing Boundaries with People and Places

It is also important for former addicts/alcoholics to establish boundaries. These boundaries include both people and places associated with their past substance. This further assists them in not falling back into the same patterns from before.

This might mean avoiding certain places where drugs or alcohol were used frequently before sobriety was achieved. It also might include limiting interactions with those who still use substances themselves. Especially if they were good friends during the active addiction days and continue to use.

Reasserting boundaries allows individuals more control over their environment. This allows them to avoid situations that could increase the risk of relapse. This could jeopardize all progress made up until that point.

Practicing Self-Care and Self-Compassion

It is hard for many people struggling with addiction issues – especially those who have experienced repeated relapses.

Building resilience is a key part of any successful recovery program. But this often requires plenty of self-care practices combined with a lot of self-compassion too. It involves engaging in activities that feel good such as going on regular walks outdoors, treating oneself to alone time, or even just taking short breaks throughout the day. Additionally, show yourself kindness and compassion during difficult times rather than getting down on yourself for not being able to follow through with the perfect program.

Although the process is challenging, understanding the importance of self-care and self-compassion will help build a stronger foundation. This allows you to make the changes needed to achieve sustainable sobriety over the course of time.

Focus on Your Finances

If you’re recovering from a substance use disorder and have had financial troubles due to addiction, don’t worry; there are ways to get your finances in order. Taking small steps towards managing your money can help you make steady progress. (3)

For example, suppose you need help finding meaningful employment. In that case, it is a good idea to consult with a vocational rehabilitation counselor or career coach who can provide advice on resume-building, job interview skills, and locating jobs that make the best use of your skills and experience.

Keep in mind that recovery from addiction doesn’t happen overnight. But with patience and persistence, you can move forward with your financial goals.

Utilizing Professional Help

No matter how much progress someone has made in overcoming their addiction, it’s always a good idea to seek out professional help.

This can include going to a treatment center specializing in addiction recovery and getting counseling services.

It’s also important to have a close relationship with healthcare professionals who can provide advice and medications to help handle withdrawal symptoms if they arise.

Knowing that there’s someone else you can rely on during tough times can make the recovery process much smoother and help you manage the journey ahead.

Stay Sober with a Plan

In simple words, staying sober for the long haul requires a lot of dedication and effort on your part. But by recognizing potential triggers and implementing the strategies discussed above, you can significantly increase your chances of maintaining lasting sobriety in the future.

Whether you pursue professional help or develop healthier coping mechanisms and lifestyle changes on your own, it ultimately makes a big difference between success and failure.

We are Life Line Services are happy to work with you to help you recover as well as navigate the journey of staying sober. Contact us today!