Many people are under the mistaken impression that rehab is never a once-off experience. They believe that most addicts relapse not long after leaving rehab and have to re-enter a program over and over again. This is a perception that was created by traditional rehabs and perpetuated by the media. The good news is that this is no longer true for the best rehabs.
When you leave rehab, you are starting out on a process. But that does not mean you are destined to return to rehab. You may relapse and have to enter rehab again, but it is something you can work to prevent.
The following 3 tips will help you avoid relapse after leaving rehab.
1. Do your homework daily:
In rehab, you will have gone through a course that trained you in how to manage your emotions. During the course, you will have done ‘homework’ between each session in order to learn how to implement your new skills. This practice should not end when you leave rehab.
A few weeks is not enough to master these skills, and you need to continue practicing them day by day. Fortunately, practice is not just about improving your ability to manage emotions. Practicing is about putting these skills into motion, and will help you stay balanced as you get back to your normal life.
2. Exercise and eat healthy:
Addiction can cause damage to your body and you will need to work on getting into shape. However, that is not the only reason to exercise and eat healthy after leaving rehab. By staying physically healthy, your mental health improves as well.
Exercising has been proven to help people manage mental illnesses like depression. Feeling better physically is an important step towards feeling better mentally. By maintaining your physical health after rehab, you protect against the urges to relapse.
3. Keep your support system close:
Support from family and friends is incredibly important after leaving rehab. Isolation can lead you to dark places emotionally, and being able to reach out to someone gives you a route back towards a healthy mindset. However, many recovering addicts feel guilty about leaning on their support system.
The reality is that the people who love you want to see you succeed. They want you to be healthy and will be there for you when necessary. It may be difficult for them sometimes, and you should discuss boundaries, but they will ultimately prioritize your health.
The Key in Relapse Management and Prevention
While a patient is in rehab, one of their most important tasks will be to learn how to prevent relapse. There are many facets of addiction treatment, but relapse prevention is key to helping people remain sober after they complete their program. People will need to be prepared to deal with triggers, learn how to identify a potential relapse and even have a plan for what to do in case a relapse does occur.
Techniques for relapse management and prevention may differ slightly depending on the program but it usually focuses on having some type of plan in place. Patients are educated on what relapse is, become familiar with warning signs and get to know their own personal triggers. They can then work with a therapist or counselor to create a list of actions to take should they be in a dangerous situation.
The main key in preventing relapse is to understand how it works and know what to do in order to manage any possible scenario. It is also important to have a good support system around so that they can help guide you through the situation and keep you safe. Staying in contact with counselors, sponsors and a sober community is another important aspect of relapse management and prevention.
Understanding the Stages of Relapse
One thing about relapse that can make it easier to manage is to understand that it is not something that happens suddenly or unexpectedly. There is a process that a person undergoes before they start drinking or abusing drugs again. The first stages of relapse can start weeks or even months before the person actually engages in substance abuse.
Before actual physical relapse occurs a person goes through the phases of emotional and then mental relapse first. During the first phase of emotional relapse the person is not necessarily thinking about using but their feelings are getting them set up to potentially use again. They might start to feel anxious, angry, defensive and have intense mood swings.
During the emotional phase it may start to affect their actions leading them to stop going to meetings or begin isolating themselves from their sober friends and community. When a person in recovery understands what emotional relapse is they will be better able to identify it within themselves and take measures to stop it before it progresses.
The second stage of relapse is mental relapse which is when emotional stress and feelings cause a person to start thinking about their old life as an addict. They might start thinking about people or places where they used to drink or use and glamorize their past in an unrealistic way. They will start to think or fantasize about using again and put themselves in dangerous situations by hanging out with old drinking buddies or contacting their dealer.
The final phase of relapse is physical relapse in which the person starts drinking or using drugs and full immerses themselves in their old addiction habits. It can be devastating when this happens but even in this phase there are measures they can take to get back on track and get sober again.
Coping with Phases of Relapse
When a person in rehab learns about the stages of relapse and is familiar with the signs and symptoms of each phase they can start to come up with a plan to cope with them should they occur. One of the most important aspects of preventing relapse is self-care. This is especially crucial in the emotional phase of relapse because being stressed and not taking the time to care for yourself can allow those feelings to escalate.
Self-care can mean finding ways to relax, spending some time in therapy, eating healthy and exercising, or finding activities that bring joy and relieve stress. When you are in situations that make you feel emotionally drained, taking time for self-care can make you less likely to seek substance abuse as an escape. Taking care of yourself can also mean reaching out for help and talking to a therapist or friend about what you are going through.
If someone is not able to stop the first phase of relapse and they begin going into mental relapse where they are thinking about using then there are certain strategies that can help them. When they glamorize their past and think about the fun aspects of drinking or using they should also remind themselves of all the negative consequences that go along with it. In this phase it is a good idea to tell someone about the thoughts you are having especially a sponsor or counselor so that they can help you get back on track.
If you are not able to stop the first two stages of relapse and end up physically relapsing then you need to get back into treatment as soon as possible. Relapsing does not mean you have to give up on sobriety so get back into meetings, therapy or enter rehab again if necessary.
Keeping your support system close is an integral tool for avoiding relapse after rehab.
