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"Sobriety is not about giving everything up, IT'S ABOUT TAKING EVERYTHING BACK".
Relapse Prevention Series #Freedom Norma Otway and Priscilla Sky
Recovery What is it? The recovery path is NOT a straight line from point A to point B. Rather...it is a path which can have many twists and turns. Each turn unique to the individual. Because the "meaning" of recovery is unique to each individual...the "direction one's path takes is also unique. Often it is 4 steps forward and 3 back.
Maintenance Stage Start Lifetime commitment
Question? What is the difference between a slip and a relapse?
Definition of Relapse & Slip Relapse is a process that starts with slight and often unseen changes in our behavior. Over time in sobriety, our attitudes, beliefs, and emotions change to a point where we are convinced consciously or unconsciously, that a return to use makes sense.
Definition of Relapse & Slip (con't) When we reach this point, it's unlikely we will think about preventative measures. We find we have little defense against the first drink or hit. Relapse ends when we start using again with no return to the recovery process. A Slip is temporary return to using and there is regret and a return immediately to recovery.
Susceptibility in early recovery Vulnerable to relapse in early recovery. Stress levels are high as our minds and bodies go through intense physical and emotional changes. Not enough time has passed to develop reliable coping skills for dealing with the emotional roller coaster of life. We can be easily overwhelmed. Our minds are still clouded by years of intoxication Identifying high risk situations is crucial and we need to identify them when we encounter them and plan on how we are going to handle it. Having a recovery plan in place before we come across these kinds of situations is critical.
3 Stages of Relapse Stage 1. Emotional Relapse In most cases, relapse starts as an emotional change. Life might be messy or busy, and you start neglecting things like self-care and expressing your feelings. Or, you might end up skipping recovery meet-ups or not sharing as much as you used to. At this point, getting a family member or close friend to help could get you back on track.
Stage 2. Mental Relapse The second step is called a mental relapse. This is when you start thinking of using again, contacting the people who encouraged your addiction, or going back to your habits while using. Often, this stage accompanies cravings and intrusive thoughts that convince you the bad effects of the substance you abused weren’t that bad. You also start finding reasons why using again might be a good idea. Stage 3. Physical Relapse This occurs when you start using drugs or alcohol again. This is often seen as a “real” relapse and might seem like it came out of nowhere. However, in most cases, the signs were there long before you used again.
SOME RED FLAGS Elaborate excuse making Anxiety or panic attacks, thoughts of suicide, compulsive behavior. Irresponsibility Breaking the rules, The rules laid out in aftercare no longer seem to apply to you. Isolating Stinking thinking Stop taking care of personal hygiene Switching poisons
Relapse Prevention Planning Ahead
PRIORITY Identify Your Goals Before you begin writing out your action plan for recovery, you need to identify your major goals. What do you want to get out of this plan? Here are a few questions you can ask yourself: Why do I want to make this change? Do I want to keep my job? Am I trying to reconnect with family or friends? Is it to improve my self-esteem or improve my physical health? What are some major challenges I know I’ll come across? What are my current coping skills like? Do I have a solid support system such as a spouse, friends, or other family? Do I have any legal or financial issues I need to address right away? Can I commit to this plan? Am I ready to take on a major change? You have to be completely honest with yourself to create an effective recovery plan. Recovery is a step-by-step process that shouldn’t be taken lightly. This plan can help you build a solid foundation for a future of steadfast sobriety. In other words, don’t wing it.
Make a List of the Key Elements You Want to Address in Your Plan When you’re finally ready to sit down and write out your plan, make a list of specific issues that you want to address. These issues can include: Common triggers you should avoid (driving by a bar you used to go to) Realistic strategies for addressing each trigger (taking a different route to avoid the bar) Ways to incorporate self-care into your routine (go for daily walks, journal, listen to an audiobook or read, get good sleep, eat a good diet, etc.) Coping skills you want to learn or work on (like anger management or staying calm when you’re stressed) Practicing relapse prevention strategies (consistently attending support groups, having an accountability partner, attending addiction counseling, etc.)
Recovery Plan Example This is an example of a recovery plan template that can help you get started. The number of goals, repercussions, and strategies you want to implement into your plan is up to you. When you do finish personalizing the template, sign it. This creates a binding contract with yourself that will encourage you to stay on track.
Write Your Plan Now that you’ve completed the previous steps, writing out your plan is just a matter of organizing everything. Below is an example of an addiction recovery plan that you can use when creating your own. Addiction Recovery Plan Personal triggers: 1.Going to the bar after work with coworkers 2.Hanging out with friends I used to drink with 3.… 4.… How I can address each trigger: 1.I will go straight home after work and take a route that avoids the bar 2.I will make new friends or spend more time with sober friends 3.… 4.…
Write Your Plan Addiction Recovery Plan Relapse prevention strategies I can practice: 1.When I feel the urge to use or experience a craving, I will call my sponsor 2.I will attend meetings at a 12-step program or alumni program every week (I won’t miss these meetings) 3.… 4.... Long-term goals I want to work towards: 1.I will be sober for my next birthday 2.… Repercussions that can occur if I don’t commit to my recovery plan: 1.If I fail to commit to my addiction recovery plan, I understand that I could lose my job 2.…
Write Your Plan Addiction Recovery Plan Ways I can practice self-care: 1.I will go to bed at a certain time to make sure I get a full eight hours of sleep 2.I will take a walk that’s at least 30 minutes long every day to give myself time to decompress and stay active 3.… 4.… Emotional coping skills I want to learn: 1.I will work on stress management by exercising at least three days a week 2.I will start journaling every day to document how I’m feeling and why 3.… 4.…
What else can I do? Call you sponsor and /or counsellor Go to meetings and mingle with new friends Distance yourself from temptations Try relaxation techniques Remember how it was to use, play the tape right through
Final Thoughts "It's possible to recognize a relapse before it happens and to take steps to prevent it." "Although many people in recovery relapse once (or more often) relapse certainly isn't necessary for a solid recovery." "One drink or drug use doesn't have to lead to an irreversible relapse." "A relapse isn't the end of the world, it just means you get back on that horse."
