Incorporating Relapse Prevention Skills in Your Life

Substance abuse treatment is a journey that requires ongoing effort and dedication. While completing a treatment program is a significant accomplishment, it is not the end of the road. The risk of relapse is always present, and it is essential to have the necessary skills to prevent it.
Understanding Relapse Risks
Before we dive into relapse prevention skills, it is crucial to understand the risks of relapse. Relapse is a common occurrence in the recovery process, and it can happen to anyone, regardless of how long they have been sober.
Some common relapse triggers include:
- Stressful situations
- Negative emotions
- Social pressure
- Boredom
- Overconfidence
- Exposure to drugs or alcohol
- Lack of support
By understanding these risks, you can be more aware of potential triggers and take steps to avoid them.
Coping skills for substance abuse
One of the most effective ways to prevent relapse is by developing coping skills for substance abuse. These skills help you manage difficult emotions and situations without turning to drugs or alcohol.
Some examples of coping skills include:
- Mindfulness meditation
- Deep breathing exercises
- Journaling
- Exercise
- Talking to a trusted friend or family member
- Engaging in a hobby or activity you enjoy
By incorporating these coping skills into your daily routine, you can better manage stress and negative emotions, reducing the risk of relapse.
Mindfulness-based relapse prevention
Mindfulness-based relapse prevention (MBRP) is a specific type of therapy that focuses on developing mindfulness skills to prevent relapse. MBRP combines traditional relapse prevention techniques with mindfulness practices to help individuals become more aware of their thoughts, emotions and behaviors.
Through MBRP, individuals learn to recognize and accept their cravings and urges without acting on them. This allows them to develop a more mindful and intentional response to these triggers, reducing the risk of relapse.
Relapse prevention strategies
In addition to coping skills and MBRP, there are other relapse prevention strategies that can be incorporated into your daily life.
These strategies include:
- Avoiding high-risk situations: If you know that certain people, places or events trigger your cravings, it is best to avoid them altogether.
- Building a support network: Having a strong support system is crucial in maintaining sobriety. Surround yourself with people who support your recovery and can provide encouragement and accountability.
- Staying busy: Boredom can be a significant trigger for relapse. Keep yourself occupied with meaningful activities and hobbies to reduce the risk of turning to drugs or alcohol.
- Practicing self-care: Taking care of yourself physically, mentally and emotionally is essential in preventing relapse. Make sure to get enough sleep, eat well and engage in activities that bring you joy and relaxation.
- Seeking professional help: If you feel like you are struggling to maintain your sobriety, do not hesitate to seek professional help. A therapist or counselor can provide additional support and guidance in your recovery journey.
Relapse Prevention Group Activities
Group activities can be a valuable tool in relapse prevention. They provide a sense of community and support, and allow individuals to learn from others who are going through similar experiences.
Some examples of relapse prevention group activities include:
- Group therapy sessions: These sessions provide a safe and supportive environment for individuals to share their experiences and learn from others.
- Support groups: Support groups, such as Alcoholics Anonymous or Narcotics Anonymous, offer a sense of community and accountability for individuals in recovery.
- Mindfulness-based group activities: Activities such as yoga, meditation or art therapy can help individuals develop mindfulness skills and reduce the risk of relapse.
How to Prevent Relapse
In addition to incorporating substance abuse relapse prevention skills and strategies into your life, there are other steps you can take to prevent relapse.
Create a relapse prevention plan
A relapse prevention plan is a personalized plan that outlines the steps you will take to prevent relapse. It should include your triggers, coping strategies, support network and emergency contacts.
Creating a relapse prevention plan with the help of a therapist or counselor can be an effective way to stay on track in your recovery journey.
Practice mindful living
Mindful living is the practice of being fully present and engaged in the present moment. By incorporating mindfulness into your daily life, you can become more aware of your thoughts, emotions and behaviors, and make intentional choices that support your recovery.
Some ways to practice mindful living include:
- Engaging in mindfulness meditation or other mindfulness practices
- Paying attention to your thoughts and emotions without judgment
- Focusing on the present moment and avoiding dwelling on the past or worrying about the future
- Engaging in activities with intention and purpose
Seek professional help
If you feel like you are struggling to maintain your sobriety, do not hesitate to seek professional help. A therapist or counselor can provide additional support and guidance in your recovery journey.
Know When to Ask for Help
Incorporating relapse prevention skills into your life is crucial in maintaining your sobriety and preventing relapse. By understanding the risks of relapse, developing coping skills and practicing mindful living, you can reduce the risk of relapse and stay on track in your recovery journey.
Remember, seeking professional help and building a strong support network are also essential in preventing relapse. With the right tools and support, you can overcome any challenges and maintain your sobriety for the long term.
About Valley Hospital
Valley Hospital is a private psychiatric hospital located in Arizona that specializes in mental health and chemical dependency care. We provide a full continuum of care to meet you where you are and help get you where you need to be. Our core principles are outstanding care, compassionate people and unparalleled services.
We provide a wide range of services with evidence-based treatment methods. These methods have been proven to have positive outcomes for our patients. Some of these services include inpatient, outpatient, women’s mental health program and more. We combine the best clinical techniques with state-of-the-art medical care to create the greatest potential for lasting recovery.
To schedule a no-cost assessment or for more information, please call our main number at 602-926-7904.