Triggers, Stress, and the Skills That Prevent Relapse

By Your Health Magazine

Your Health Magazine

. http://yourhealthmagazine.net

More Mental Health Articles

Triggers, Stress, and the Skills That Prevent Relapse

Long-term recovery is the goal of every person who walks into treatment.

But the honest truth nobody talks about… Sobriety is hard. Triggers come out of nowhere. Stress accumulates over time. And suddenly those thoughts that once seemed unfathomable to entertain again are back in your head.

The good news?

There are real, proven skills that help people stay sober for the long haul.

Let’s dive in…

What’s inside this guide:

1. Why Triggers Matter So Much In Long-Term Recovery
2. Stress: The #1 Relapse Trigger
3. The Skills That Actually Prevent Relapse
4. Building A Strong Support System

Why Triggers Matter So Much In Long-Term Recovery

A trigger is anything that brings up the urge to use again.

It could be a person, a place, a song, a smell or a feeling. The brain has a record of these triggers from years of active addiction. So when one of them shows up… the cravings come back fast.

In NIDA’s report, Stress Cues, environmental factors associated with drug use (people, places, things, moods) as well as exposure to drugs are the most frequent cause of relapse. This is huge, because it means the majority of relapses are preventable.

They are predictable. And if they are predictable, they can be prevented.

This is why the proper type of treatment program can make a difference. Long-term recovery from addiction relies on learning to identify triggers early on, manage them and develop daily habits that keep you centered. Without those abilities, the likelihood of relapsing back to old habits increases greatly.

The statistics on relapse supports this. The relapse rate for addictions is estimated to be anywhere from 40 to 60% of addicts. That sounds pretty bad… But it’s the same relapse rate for chronic illnesses such as asthma and diabetes.

The moral of the story? Relapse is part of many people’s recovery, but it doesn’t have to be part of yours.

Stress: The #1 Relapse Trigger

Stress is the biggest threat to long-term recovery.

Here’s why:

Stress changes the brain. It ramps up cravings. It makes you feel worn down. And when you are tired, frustrated, and overwhelmed… using again can start to feel like the easiest way to make it all stop.

NIDA research has also shown that stress can cause increased sensitization to these triggers. It is important to note that stress is not only additive in terms of its effects, it is multiplicative. Stress interacts with specific behaviors (addiction, for example) in determining the likelihood of relapse. In other words, stress does not just increase the number of triggers, it amplifies the strength of the existing triggers.

What kind of stress are we talking about?

• Job pressure or losing a job
• Family conflict
• Health problems
• Money worries
• Loss of a loved one
• Big life changes (even good ones like marriage or moving)

The point is that stress manifests in day-to-day life whether you like it or not. So the goal is not to live a stress-free existence… that is impossible. The goal is to learn how to cope with it without turning to a substance.

That is where the right skills come in.

The Skills That Actually Prevent Relapse

There is no one miracle word that staves off relapse. The people who have the most success with long-term recovery use a “toolbox” of skills that work together. You can think of them as layers of protection.

Identify Your Triggers Early

You cannot fight what you cannot see.

Write down a list of every trigger you can think of. People, places, situations, emotions and even certain times of day. Written down, your list of triggers is your war map.

The more you know, the more you can prepare.

Build Healthy Coping Skills

Old coping mechanisms got you into trouble. New ones will keep you sober.

Healthy coping skills include:

• Exercise (walking, gym, yoga, sport)
• Journaling your thoughts
• Breathing exercises and meditation
• Talking to a sponsor or therapist
• Spending time outdoors
• Creative hobbies like art or music

The key is to have a couple of these in place before the stress hits. If you wait until you are inundated, it is much more difficult to make a wise decision.

Practice Cognitive Behavioural Skills

Cognitive Behavioural Therapy (CBT) is one of the most evidence based treatments for addiction. CBT helps you to identify negative thinking and change it.

Example: “I had a bad day, I deserve a drink.” –> “I had a bad day, I deserve to take care of myself properly.”

Sounds small but it works.

Have A Relapse Prevention Plan

A relapse prevention plan is a written document that lists:

• Your top triggers
• Your warning signs
• Your coping skills
• Your emergency contacts
• The steps you will take if cravings hit hard

When the time comes you don’t want to be thinking about what to do. You want a set plan to follow thoughtlessly.

Take Care Of The Basics

Sleep, food, water, movement… all these things influence your emotional well being. If the fundamentals start to go…the cravings come back.

The majority of long-term recoveries are based upon an easily-maintained daily routine. This routine guards against getting too tired, too hungry, too lonely or too angry. Those four conditions are significant relapse triggers.

Building A Strong Support System

Nobody recovers alone.

The people you surround yourself with matter greatly in your long-term recovery. A healthy support system provides you with accountability, encouragement, and a phone number to call when you need it most.

Your support system can include:

• A therapist or counsellor
• A sponsor or mentor
• Recovery group members
• Sober friends
• Trusted family members

It’s also a good idea to go to recovery meetings even when you don’t want to. The friendships you make can last a lifetime.

There is real long-term hope here, too. After 5 years of continuous recovery, relapse rates drop to about 15% (the same as the general population). That is a huge drop. Recovery does really get easier with time, as long as you keep working at it.

Bringing It All Together

Long-term recovery isn’t about being perfect. It is about being prepared.

Triggers will emerge. Stress will come at you hard sometimes. Old ways of thinking can resurface. But when you have the necessary tools, none of that has to take you back.

To quickly recap:

• Identify your triggers early
• Manage stress with healthy coping skills
• Use CBT to challenge negative thoughts
• Build a written relapse prevention plan
• Take care of the basics daily
• Lean on your support system

Addiction recovery is a chronic process, just like any other chronic health condition. Sobriety can and does last a lifetime when a person has the appropriate tools and the right people in their lives.

The most important step? Start practising these skills today, before you need them.