Learn how to stay focused, avoid triggers and set recovery goals in the new year.
The New Year serves as an opportunity for renewal. However, for many people in recovery, it can feel incredibly overwhelming. The holiday season is over, and the pressure of New Year’s resolutions is on the table. How do you begin to map out your life for the next year? The good news is that you do not need to put all that stress on yourself.
The notion of “New Year, New Me” can sometimes have detrimental effects. Especially for those in recovery, this period presents risks that may induce relapse. Factors such as stress, lingering habits and moments of temptation can build up quickly. Additionally, the winter blues can further impede progress.
Understandably, January can present considerable challenges to navigate while in recovery. The key is to take things one step at a time. We put together a list of our best relapse prevention tips for patients in MAT programs and recovery.
How to Prevent Relapse in MAT Before the New Year
Relapse is a complex process that often begins before actual substance use resumes. It is part of the recovery journey, not failure, but an opportunity to learn and grow. Still, you want to avoid relapse as much as possible and build the coping skills to prevent it. First, you must understand the three stages of relapse:
- Emotional Relapse
In this stage, you are not yet thinking about using substances. However, you may be struggling with emotions like anxiety, anger or sadness, which can undermine recovery if unaddressed. Signs include isolation, missing events, poor sleep and general unease, which are common during busy holidays.
- Mental Relapse
The next stage involves inner conflict. Part of you wants to use substances again, while the other wants to stick to recovery. During the holidays, memories of past use may surface, leading to thoughts of reminiscing, lying and bargaining. This is an insidious part of planning relapse with the holidays as an excuse.
- Physical Relapse
The final stage can quickly follow mental relapse, and it is where you begin using substances again. It usually arises in situations of emotional stress, which is common during the holiday season. Once physical relapse occurs, the risk of backsliding into addiction is tremendous.
Holidays can increase relapse risks because of social pressures, festive events involving substances and emotional stress from family issues. The nostalgic feelings associated with holidays may also bring back memories of past substance use. Romanticizing those times can often trigger relapse. Being aware of these signs can help prevent relapse in MAT before the New Year.
Creating a Relapse Prevention Plan for MAT
When developing a personalized relapse prevention plan for OUD treatment, focus on the most critical elements of your journey. Your plan should concentrate on managing cravings and triggers in recovery. The plan itself should be a living document, created in collaboration with your substance use counselor. They can help you emphasize and address the psychological and behavioral aspects of recovery that medication alone cannot solve.
As you begin recovery planning, your relapse prevention plan should include the following:
- Declare your reason for recovery
Begin by reflecting on what motivates you to stay in recovery and record these reasons. Refer to this list whenever you need a reminder of your goals. Your motivations might include:
- Being a better parent, romantic partner and member of your family
- Excelling in your career or educational pursuits
- Boosting your physical health and confidence
- Achieving financial security
- Fixing broken relationships and becoming a dependable person
- Identify and Manage Triggers
Triggers are people, places, thoughts and feelings that can raise the likelihood of substance use. Your plan should include identifying these triggers and creating strategies to avoid or handle them.
Consider the two types of triggers that can affect your progress.
- Internal triggers: Negative emotions such as stress, boredom, anger, loneliness, and sadness. Positive emotions like happiness, excitement and motivation. Physical discomfort such as pain, hunger and fatigue. Create healthy coping methods for each emotion. Consider taking a walk, meditating, calling a friend or journaling for recovery whenever stress arises.
- External triggers: People associated with substance misuse, locations linked to past use and or drug paraphernalia. Devise ways to avoid these triggers, such as changing your route to avoid places associated with past use. Consider deleting the contact details of people unsupportive of your recovery.
- Build Coping Skills
Build a toolbox of effective strategies for harm reduction whenever cravings or triggers arise.
Follow the 4 Ds of relapse prevention:
- Delay: Pause briefly to see if the strong urge subsides.
- Distract: Do an activity like a hobby, exercise, or game to redirect your attention away from the craving.
- De-Stress: Practice slow, deep breathing exercises to relax your body and mind, which aids in emotional regulation during stress.
- Do something else: Engage in an alternative activity such as a hobby, exercise, or journaling.
Additionally, consider maintaining a gratitude journal, practicing positive self-talk and engaging in mindfulness exercises, such as listening to music.
- Cultivate Support
Recovery does not have to be a lonely journey. Having a strong support network of family and friends offers accountability and motivation. List your treatment team, medical provider and counselor. Include supportive friends or family members, along with their contact information, as well. Also, be sure to list the contact information of counseling and support services at your clinic.
- Focus on Self-Care
A steady routine can help lower stress and feelings of uncertainty. Developing healthy habits creates a solid base for recovery. Plan to concentrate on proper nutrition and sleep. Be sure to include exercise in your plans, even if you are a beginner. Additionally, practice self-care in treatment by positive habit tracking and celebrating progress.
- Prepare for Setbacks
Setbacks are lessons, not failures. Having a plan makes handling setbacks much easier. Watch for warning signs, such as specific thoughts, feelings or actions that hint at a relapse. Define the steps to take when warning signs appear, such as contacting your counselor or a trusted friend immediately. Plan to get right back on track if a relapse occurs.
Review and update your plan regularly with your treatment team as your needs evolve and challenges change.
Most people on the road to recovery will encounter a relapse at one point or another. Therefore, it is crucial to prepare a plan for managing this setback. The ideal moment to develop a relapse prevention plan is at the beginning of treatment or when you are feeling calm and secure.
Waiting until you are under stress or tempted to use can make it more difficult to find solutions. Dedicating time now to create a relapse prevention plan provides you with essential strategies to support your recovery. Putting it together will strengthen your commitment to your recovery goals.
Treat Substance Use Disorder with BAART
The New Year should not represent fear of relapse. With strategic planning and support, it can become a period of resilience and development. At BAART, we provide comprehensive treatment programs designed to assist people battling addiction. Please contact our friendly and knowledgeable team to learn about how you can begin your journey towards recovery today.
