Two gears that read relapse and recovery - Top 12 Skills For Relapse Prevention

According to the National Institute on Drug Abuse (NIDA), between 40% and 60% of people with substance use disorder relapse. As a normal part of recovery, relapse does not mean you failed. It just means you need additional or modified treatment.

Still, you should take steps to reduce your risk of relapse. Here are the 12 most effective relapse prevention strategies.

1. Understanding Your Triggers

A trigger is anything that causes drug cravings. Some of the most common triggers include:

  • difficult feelings, such as stress, sadness, anger, loneliness, or boredom
  • high-risk situations, such as parties, weddings, or other events where people drink or use other drugs
  • bars, clubs, or other places associated with drug use

Make a list of your potential triggers, and determine how you can respond to each one. For instance, you can avoid situations and places where people use drugs, and you can manage unpleasant feelings by using the coping strategies listed below.

2. Practicing Mindfulness

Mindfulness is the practice of observing your thoughts, feelings, and surroundings without judgment. Studies show it can help people manage drug addiction and other mental health concerns.

To get started, search for a guided mindfulness meditation online, pick up a book on the subject, or bring it up to your therapist.

3. Grounding

Grounding means using techniques that help you connect with the present moment. The most popular grounding techniques include:

  • deep breathing
  • stretching
  • smelling a candle, perfume, or other fragrant object
  • naming five things you can hear, four things you can see, three things you can touch, two things
  • you can smell, and one thing you can taste (known as “the 5-4-3-2-1 technique”)

4. Journaling

The recovery process brings a wide variety of emotions. Instead of holding them inside, try exploring them in a journal. When you get your feelings down on paper, they become easier to manage.

You can also use your journal to document your progress. On the more difficult days of recovery, look back at older entries to see how far you’ve come.

5. Staying Active

When you exercise, your body releases endorphins. Endorphins are hormones that make you feel happy and relaxed. In other words, they provide a natural high. This feeling can help take your mind off drugs.

In addition, whether you hit the gym for an intense workout or take a simple stroll around the neighborhood, exercise boosts your physical and mental health. The healthier you feel, the lower your risk of relapse.

6. Eating A Healthy Diet

Like exercise, a healthy diet gives you the strength you need to navigate the ups and downs of recovery. Only your doctor can tell you your specific nutritional needs. However, in general, a healthy diet includes plenty of fruits, vegetables, and whole grains.

You should also eat a variety of protein foods, such as lean meats, poultry, seafood, eggs, beans, nuts, and seeds.

7. Getting Enough Sleep

A lack of sleep leaves you vulnerable to stress, irritability, and other issues that raise your risk of relapse. According to the Centers for Disease Control and Prevention (CDC), most adults need at least seven hours of sleep per night. If you struggle to fall or stay asleep, try:

  • going to bed and getting up at the same time every day
  • keeping your bedroom dark, quiet, and cool
  • avoiding electronics before bedtime

8. Practicing Gratitude

According to the National Institutes of Health (NIH), practicing gratitude improves your sense of well-being and helps you cope with stress. Every day, try listing a few things you feel grateful for.

For example, you might list your support network, your health, and the progress you have made on your recovery journey. You can also list smaller things, such as a favorite song or meal.

9. Trying New Hobbies

When battling addiction, you may have spent most or all of your time using drugs. As you recover, the extra free time might leave you feeling bored. Unfortunately, boredom is a common cause of relapse. That’s why you should try out new hobbies or revisit ones you abandoned. Popular options include:

  • painting
  • knitting
  • writing
  • dancing
  • singing
  • playing an instrument
  • gardening
  • cooking

10. Reaching Out To Loved Ones

If you feel at risk of relapse, your friends and family members can help you calm down and remember why you got sober in the first place.

Keep a list of emergency contacts you can reach out to in case you get triggered and start craving drugs. Only include people who fully support your recovery journey.

11. Visiting Support Groups

While your loved ones can offer care and compassion, they might lack personal experience with addiction. As a result, you may feel misunderstood at times. That’s why your support system should include other people in recovery. You can meet these individuals at peer support groups such as:

12. Attending Therapy

After completing an addiction treatment program, most people need ongoing therapy as a form of aftercare.

Both individual and group therapy can help you strengthen your coping skills, keep up with self-care, and increase your chances of long-term recovery. Your therapist can also help you work through any challenges that cause drug cravings.

If you or someone you love struggles with substance abuse, please reach out to Northeast Addictions Treatment Center. Our board-certified healthcare providers offer personalized, evidence-based treatment plans to help you or your loved one thrive.  

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Written by
Northeast Addition Editorial Team

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