Addiction is a long-lasting condition, which means that healing doesn’t happen all at once; it’s an ongoing process. Like other chronic illnesses, there can be setbacks and relapses, especially if you don’t stick to your treatment plan or run into something that triggers your cravings. It may seem hard to avoid common relapse triggers, but it is not impossible and becomes easier over time.
A trigger can make you want your drug of choice again. Recognizing and finding ways to avoid or handle these triggers is crucial for recovery.
Celebrations
Not all relapse triggers are negative or dangerous. Sometimes, even joyous occasions like parties or holidays can be challenging. In the United States, it’s common to have alcohol at these events, which may not be ideal if you’re in recovery. A party’s sights, smells, and atmosphere can remind you of when you were using, sparking cravings.
If your close friends or family are hosting the event, it’s a good idea to talk to them and ask if they can avoid having alcohol or recreational drugs. Most people who care about you will understand and make adjustments to help you feel comfortable. They might remove these substances or ensure they are not easily accessible.
If the hosts are unwilling to make changes, skipping the event is okay if you feel it’s too risky for your recovery. Your well-being is essential; being around known triggers isn’t worth it. Establishing healthy boundaries and making decisions that support your sobriety is key.
Do you have to avoid these celebrations forever? Probably not. As you progress in your recovery, your support system can help you develop strategies to manage triggers, making them less threatening.
Boredom
Just as lively gatherings can trigger relapses, boredom can also be risky. When you’re bored, you might be tempted to do things you associate with happiness or fun, even if those activities are tied to your drug use. Boredom can also lead to negative thoughts about your situation.
A strong support group is crucial, including trusted friends, family members, and a sponsor. They can help you come up with a plan to deal with boredom. It might involve getting out into nature, which boosts mental health. These supportive individuals can provide company, preventing loneliness when you’re alone. Finding a hobby or safe activity you enjoy can also keep your mind occupied and content, reducing negative thoughts and cravings.
Stress
Many experts consider stress the most common trigger for relapse because it can stem from various aspects of life. Problems in relationships, a stressful job, traffic, social media, or concerns about the future can all lead to stress and potential relapse.
To prevent stress from becoming a relapse trigger, it’s essential to be proactive. Identify the sources of your stress and find ways to avoid or manage them safely. If your job is causing constant unmanageable stress, consider looking for a new one. Address relationship issues through communication, and if necessary, take a break or end the relationship.
Nostalgia
Nostalgia might seem like an unusual relapse trigger, but it’s potent. You may fondly remember the times you spent at parties or with friends during your active addiction before you experienced the pain and suffering of the disease. You might also have nostalgia for simple things that remind you of those times, like a particular sound, sight, or smell.
During your recovery, it’s best to steer clear of places and thoughts associated with your past addiction as much as possible. Talk about your thoughts and cravings with a supportive friend, counselor, or sponsor. They can help you gain a healthier perspective and remind you why you chose to recover.
HALT
HALT, which stands for Hungry, Angry, Lonely, and Tired, is a useful tool for maintaining your recovery. It prompts you to pause and ask yourself if you feel hungry, angry, lonely, or tired. Everyday life can be stressful, and seemingly minor issues can push you toward relapse.
Hunger doesn’t only refer to food. It also includes your need for emotional and physical nourishment. Eating well provides your body the nutrition it needs to function at its best. It’s also about the desire for affection, friendship, and understanding. Instead of turning to destructive habits or negative people, seek healthier ways to satisfy your hunger.
Feeling anger is normal and healthy, and HALT encourages you to understand the cause of your anger and how to express it constructively. Unmanaged anger can lead to problems spiraling out of control. When someone bothers you, try to communicate calmly and resolve the issue. Distracting yourself through meditation, creative projects, or exercise can help redirect anger.
Loneliness can be overwhelming, whether in a crowd or alone in a room. When you feel misunderstood or isolated, it’s easy to withdraw. Use HALT to ask yourself if you’ve reached out to someone. Attend a meeting, call a close friend, or visit family to combat loneliness. Getting out into the world, whether for a walk or a coffee, can make a big difference.
Tiredness can negatively affect your body, mind, and spirit. Being constantly on the go can lead to exhaustion, making you more vulnerable to relapse triggers. Remember HALT, and take time to rest and sleep when needed. A good night’s sleep can rejuvenate you, and activities like taking a walk, deep breathing, or listening to music can help you slow down and recover from a busy life.
If you slip or relapse, remember you’re not a failure. Overcoming triggers can be tough, and many people experience relapses on their path to recovery. Be proud of yourself for taking the first step toward conquering your addiction. Even if you stumble, you can always get back up and try again.
If you or a loved one is struggling with alcohol, resources are available for help. Bradford’s care coordinators are available 24/7.
Call them at 205-647-1945 or use Live Chat to learn more about their alcohol rehab programs.