Congratulations on completing addiction treatment! This is a huge accomplishment and one you should absolutely celebrate in a meaningful way. Whether you choose to gather for a special dinner with loved ones, take that special trip you’ve been planning for years, or go on a simple gratitude walk to reflect on your journey, you deserve to celebrate and enjoy the milestone.
As you already know, sobriety and self-care deserve your attention every day. So, when you’re ready, here are four relapse prevention skills to focus on in your life after treatment.
Identify and manage your triggers. Triggers for relapse can come from many places, including our emotions, environment, and friends and family.
- Emotions. Watch for stress, anxiety, loneliness, and depression. Recognizing these emotions early and their source will help you respond to them well. Coping mechanisms such as mindfulness, deep breathing, or exercise are all positive ways to manage difficult emotions.
- Environment. Returning to places that we associate with our substance use often brings a lot of emotions and can trigger memories and behaviors we may not want. Our physical environment can also significantly impact our emotional well-being. Many people find that organized and clean environments give them a sense of control, whereas a messy or cluttered space could lead to feelings of overwhelm. Don’t be afraid to rearrange your living space as often as needed!
- Social. Surround yourself with people who lift up and support your sobriety, and be cautious of those relationships that do the opposite. It is okay to avoid toxic relationships or peer pressure. If you can, avoid doing things out of a sense of obligation. People who truly support you should understand your need to do what is best for your mental, emotional, and physical health.
Ask for help, and give help. Understandably, this might be hard at first, but in time, it can be one of the most rewarding and fun relapse prevention skills. Grow your support network with support groups, healthcare professionals, and trusted individuals. Some of these will likely be people you have connected with during addiction treatment. Shared experiences help you build strength and confidence. Many people stay engaged with therapy and counseling or with a 12-step program they may have started during treatment in life after treatment. You may also find yourself able to sponsor others who have recently completed treatment. This is wonderful for one’s self-esteem and can be very rewarding.
Create new routines. On your path to recovery, you probably found structure and daily routines helpful and the antidote to impulsive decisions and boredom. A great relapse prevention skill for life after treatment is creating new routines you enjoy. You can have a routine around exercise, eating and nutrition, sleep, and hobbies. Some people find it helpful to write out their ideal week or a morning routine to start their day well. Make sure whatever you choose celebrates who you are.
Plan for cravings. SMART Recovery created DEADS, an acronym that stands for "Deny," "Escape," "Accept," "Dispute," and "Substitute." Each of these is an option to consider next time you experience a craving. Going to a party with alcohol? Some people bring their own non-alcoholic beverages or juice that looks like a cocktail (Substitute). With a group of friends headed to a party after an event? Maybe it's time to call it an early night (Escape). Run through the DEADS checklist and choose the one you think will help you overcome the craving. It may be unlikely that you can completely eradicate cravings from your life, but tools like this can help you manage them.
Pinnacle Detox & Recovery
Whether you or a loved one have just recently acknowledged and accepted your addiction, or are well into advanced recovery, our caring team can help you grow in life after treatment. We understand that everyone’s journey is unique and that the path to recovery is rarely linear. If you are looking for additional support, no matter your stage of addiction recovery, we hope you will contact us today.
