Dealing with Relapse Prevention - Part III

Dealing With Triggers (Part III)

How to Deal with Triggers?

Helpful New Behaviors

Why do most people seek treatment? Stopping the next relapse is why most people come seeking help. By the time a person sits down at their first treatment they have tried to quit on their and could not come up with any solutions that worked. Relapse as a multistage process and the first key in recovery is learning to recognize these early stages. Relapse and subsequent recovery can be a process of gradual growth and personal development. It is during this time that something new needs to happen.

Spirituality and Religion

Two of the main reasons most enter treatment is that alcoholics and drug users are seeking respite from negative consequences and looking for a better life. What little research on this subject shows is that most people straddle an avoidance and approach-oriented path to goals with recovery which help create lower stress and a better overall life (Laudet et al., 2002).

In a review of over 200 studies, the idea of spirituality and religion have been proven to help people function better, reduce stress and psychopathology, and grant greater emotional wellbeing to those that partake of these intangible practices (Poage et al., 2004). Those that begin to join 12-step meetings and in some cases return or begin anew in their religion find that staying away from that next drink or drug much easier. Reliance on spiritual beliefs and engaging in spiritual behaviors can give hope, meaning, and purpose to the newly sober during the toughest times in their newly acquired recovery process (Miller, W. R. & Thoresen, 2003). 

Redefining Fun

While in the throes of using substances most people thought that was their fun, and life without substances would be miserable and unbearable. Many tend to glamorize their past, especially when under stress and they begin to ignore any of the tools they are learning to use. The challenge at this point is to stop and remember that recovery can be tough, but the rewards are always better than using.

Also, if quitting was so easy then everyone would do it (Hasking et al., 2015). People, by this point, have experienced very few if any positive experiences. One of the new skills learned when getting clean is how to have fun even when the idea seems very uncomfortable. It is also time to remember that using was not fun and that it always ends the same, with very uncomfortable consequences.

Becoming Comfortable with the Uncomfortable

An overwhelming number of addicts and alcoholics feel that the problems they have are unique to them and this takes them out to use and often keeps them using. One of the tasks in early recovery is learning how to become comfortable being uncomfortable. Many addicts feel that their problems are unique to themselves and that “normies” don’t experience these problems. It is this need that pushes newly sober addicts back into the arms of using again. Helping those with uncomfortable feelings become more comfortable needs to worked on from the beginning (Cuncic & Goldman, 2022).  

Developing an Individualized Relapse Prevention Plan

In 1980 a study (Miller, E. W. & Hester, 1980) reviewed more than 500 alcoholics and found that 75% of the participants relapsed within 1 year of treatment. There are other studies (Menon & Kandasamy, 2018) that report regarding nicotine, heroin, and alcohol addiction, that over 95% relapsed within the first year. This necessitates using relapse prevention tools and strategies to help prevent return to using or if a person does relapse it will be less severe (Miller, E. W. & Hester, 1980). Relapse prevention (RP) is an approach that teaches people how to identify and address high-risk situations for relapse and how to maintain healthy behavioral changes. Relapse prevention specifically helps prevent a lapse and if a relapse does occur it will be lessened and of shorter duration.

There are several points that should be included in any relapse prevention plan. These might include the following:

        ʘ Goals                                  

        ʘ Know Your Specific Triggers

        ʘ Coping mechanisms and/or tools for stress and triggers

        ʘ Daily Maintenance Plan      

        ʘ Accountability Methods

        ʘ How to repair communication with family and friends

How To Create and Implement a Relapse Prevention Plan

       The first point in the RP plan is to create goals that are achievable with your counselor and/or sponsor, so a plan is in place. Figure out what your relapse triggers are by using statements like “I relapse every time I hang out downtown with my old buddies” or “I relapse every time I get into a fight with my wife/girlfriend”. It is important to personalize the plan to your specific needs.

       Once a list of relapse triggers and events is written down, work with your counselor and sponsor to figure out how to cope with the stressful situation(s) in a healthy way instead of resorting to using. This list needs to be specific, targeting each trigger and should be updated monthly.

       Implement a plan to improve self-care and new ways to maintain a healthy lifestyle. This might include physical exercise, eating regular and balanced meals, and trying to keep a regular sleep schedule. Join and attend peer-support groups or 12-step meetings. Call sponsor daily and share any troubles or difficulty with staying clean or sober (Kaskutas, 2009).

       Create short-term goals for achieving objectives. An example might be, “I will call my sponsor daily and whenever I feel the urge to use”. “I will learn how to react differently to stress and use the tools I learned”. One is calling others in recovery, going to a meeting, getting something to eat, and taking care of other essential needs.

Draw up plans to keep yourself accountable to the plan. This will ensure long-term success and help you attain your sobriety goals. Gratitude must be part of this. When people are thankful for what they have, they are less likely to relapse.

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If you see yourself in these signs, it's okay to ask for help.

It's brave.

If this resonates with you or someone you love, reach out. I’m here to help.

—Dr. Yaacov Rosedale, LPC, PhD, CASAP

yaacovmr@gmail.com   | +972-52-8084406  | 513-599-6700