Gaining the right coping skills for relapse prevention can make a world of difference during the recovery process of addiction. While relapse is an unfortunate part of many people’s recovery journey, it doesn’t have to be the end. With the right skills and tools, people can learn how to effectively cope with triggers and setbacks, reducing the likelihood of relapse and maintaining their sobriety. But which are the best coping skills for relapse prevention? Here are some skills you can start practicing and developing now.
1. Practice Self-Care Coping Skills for Relapse Prevention
Did you know that relapse is often thought to occur in stages? The first widely recognized stage of relapse is known as an emotional relapse. During this initial phase, people might not be planning to relapse or might be avoiding the subject completely.
However, their emotions can often get the better of them and lay the foundation for their next relapse. During this stage, experts suggest engaging in self-care. Self-care allows people to tune in to their physical and emotional needs, helping them to better manage their emotions and prevent a potential relapse.
Self-care can take on many different forms, and can be big or small. From taking a walk to your favorite park to taking a long bath, these small acts of kindness and self-love can go a long way in helping people stay on track with their recovery.
2. Use Delay and Distraction Techniques
Sometimes taking your recovery minute by minute is the best coping skill to prevent a relapse during the mental relapse stage. This might be the most difficult stage for people who heavily relied on substances in the past. During this phase, you may experience intense cravings and constantly think about using again. This mental war will wage on, but that doesn’t mean you have to engage in a losing battle.
In moments like these, try using delay and distraction techniques. Delaying your urges by setting a timer for even just 30 minutes can help give you time to calm down and think more rationally. During this time, engage in an activity or hobby that distracts you from those thoughts of using. This can be anything from reading a book to going for a run. Finding healthy distractions is key to breaking the cycle of craving and preventing a relapse.
3. Know When to Reach Out for Support During Relapse
Just like delaying and distracting yourself can be helpful during the mental relapse stage, so can reaching out for support. It’s okay to tell others you’re in fear of using again. In fact, asking for help during this stage and being vulnerable can lead you to access resources that prevent relapse.
Some support groups and people you can reach out to include:
- Friends and family who are sober and supportive
- A sponsor or mentor from a 12-step program
- Your therapists, counselors, or mental health provider
- Online support groups and forums for people going through the same struggles as you
- 24/7 phone crisis lines
Remember, asking for help is not a sign of weakness. Knowing when to reach out for support is one of the most critical coping skills you can develop to help during your addiction recovery.
4. Practice Self-Acceptance through Mindfulness
The last stage of relapse is the physical relapse stage, where people turn to substances and use again. While this stage of relapse might make you feel lost and hopeless, it’s important to know that relapse is expected during the recovery process.
Just because you relapsed before or are currently recovering from a recent relapse does not mean you have failed in your recovery journey. However, it does mean that you need to be more vigilant of the triggers of emotional, mental, and physical relapse.
One helpful way to stay present and aware of your thoughts and feelings is through mindfulness practices. Mindfulness involves focusing on the present moment without judgment or attachment. Mindfulness-based relapse prevention has been shown to help reduce cravings and help people act with more awareness during their recovery.
Mindfulness can be practiced anywhere, any time, and includes things like:
- Practicing meditation or mindful breathing exercises
- Engaging in activities that bring you joy and calmness, like drawing, painting, or listening to music
- Using grounding techniques and focusing on your surroundings
- Focusing on muscle relaxation and being aware of your bodily sensations
When we practice self-acceptance through mindfulness, we can learn to be more compassionate toward ourselves during difficult times. This self-awareness can also help us identify our triggers and develop healthier coping strategies to avoid relapse.
Start Your Recovery Journey Today
Remember, recovery is a journey, and setbacks are expected. But with the right coping skills for relapse prevention at your disposal, you have the power to take back your life and achieve sobriety. At Atlanta Recovery Place, our team is here to help you during those difficult stages of relapse. Our partial hospitalization and intensive outpatient programs offer comprehensive support for those fighting against addiction.
From yoga to anger management, life-skills training, medication-assisted treatment, cognitive behavioral therapy, and more, we stop at nothing to find what works for you. Contact us today to schedule a consultation and start your recovery journey now.
