What You Should Do After a Relapse to Get Focused and Continue Your Journey
Anyone who says addiction recovery is a straight and narrow path is optimistic at best. Recovery can be a winding road full of pit stops, speed bumps and detours. Many addicts who have come through the other side clean and are now living healthy, substance-free lives had their share of setbacks. It’s normal. You will recover, but here are some things you must do after a relapse to get yourself back on the path.
Forgive yourself immediately
You cannot move forward with your recovery if you don’t first forgive yourself for your relapse. Think about it this way: If you are driving somewhere and you suffer an unexpected flat tire, do you just pop the rest of your tires and give up? Of course not. You change the tire and keep driving. The key to forgiveness is knowing that relapse can be part of the process. Be honest with yourself. Is it ideal? No. Can you move on? Yes.
Focus on boosting your self-esteem. This starts with reframing your own narrative and refusing to compare yourself to others in your situation.
Resist the urge to become isolated
Addiction is a lonely disease. People with substance problems often push loved ones away as their disease progresses and takes hold of their life. This is due to guilt, shame, embarrassment, and a host of negative emotions. When you relapse, you are falling back into old habits - and that doesn’t just mean abusing. Isolation is an old habit that you have to work to overcome.
When you’re working to avoid isolation, you have the danger of being thrust into tough social situations. You must work on asserting yourself with your friends and family and dictating social scenarios that work for you. Avoid triggers and stressful locations. Don’t hang out at a bar, for example.
Focus on finding some distractions
If you’re addicted to something, you spend a lot of time on it. When you’re in recovery, you have to find things to fill the time void that’s left when you stop drinking. Filling your days with distractions is key, especially following a relapse. A new hobby could be a good idea and there are plenty that are suited for those in recovery. Try something that promotes mindfulness like yoga or gardening. Or just make a list of all the things you’ve always wanted to do.
Another “distraction” better described as a life shift is focusing on your physical health. A healthy body begets a healthy mind, which begets a better foundation for recovery. Dive into some sort of exercise - running, basketball, racquetball - it doesn’t matter what (as long as it’s fun). As long as you are doing enough to replete your brain’s serotonin you are helping yourself recover.
Lean into therapy
Even the strongest people are not equipped to handle recovery and especially recovery post-relapse - alone. Therapy - whether it be one-on-one counseling, guidance from a spiritual leader, group therapy, or step meetings - is something you should lean into at this moment in your journey. Not only does it help to hold you accountable for your actions, but also the people who lead therapy have seen it all. They know how to help you succeed.
Often a relapse is a feature, not a bug, of the recovery process. It happens to most everyone in your boat, and if you reframe the situation you can come out of it stronger and more determined to get clean. Instead of thinking of a relapse as a failure, think of it as a teaching moment and a character booster.
Jun 5, 2018
The Mental Health Benefits of Self-Care
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In 2014, a report found that American workers are “insecure, underpaid, highly stressed, and generally unhappy at work.” This state of affairs may be a clue as to why illnesses and mental health issues seem to be on the rise.
While you must make enough money to pay your bills, you also must make time for self-care. In fact, neglecting self-care can make you sick. That can cost you – and, according to The Society for Human Resource Management, your employer – in productivity, good decision-making, and effective work.
Proper self-care can produce:
- Lower stress levels.
- Increased self-confidence.
- Improved brain function.
- More productivity.
- Better immunity – and, therefore, fewer sick days.
Tried and true methods of self-care include eating healthy, exercise, quitting bad habits, and avoiding overindulgence. However, there are some practices you may have overlooked.
Self-Care Practices You May Be Missing
These practices are necessary to maintaining good mental health.
Getting enough sleep.
We’ve often been told that most adults need 6 to 8 hours of sleep every night. Unfortunately, that’s not accurate. The National Sleep Foundation recently studied sleep times. They found that most adults between the ages of 18 and 64 require 7 to 9 hours of sleep. Where you lie on that spectrum depends on your body. You probably already know if you are sleeping 6 hours (or less) a night but your body and brain need 8. It’s time to get to bed earlier.
Another self-care practice many people overlook is relaxation. Doesn’t sleep count? You might need additional relaxation time to manage an overload of stress. If you’re struggling to make decisions, settle your brain down at night, are often anxious, and can’t seem to “catch your breath” during your day, relaxation time can help you cope.
Use one of these techniques a few minutes a day:
- Hot bath with Epsom salts.
- Deep breathing exercises.
- Journaling. This is very effective early in the morning to clear your mind.
- Progressive Muscle Relaxation (PMR). This is a technique that helps you relax tensed muscles. Learn how in this article from Guide To Psychology.
We live in a world where we feel guilty whenever we say “no.” The truth is we can’t do everything. We have to pick our priorities on the basis of who and what is important to us. It’s time to learn to say no to things that will bog us down. Learn how from this guide at Personal Excellence.
While all the habits above can help, stress is one of the most pressing issues in modern life. Unchecked, it can contribute to sickness, stroke, and heart disease. These techniques can help reduce stress:
- Stress-busting foods.
Reduce caffeine and fill up on foods that reduce stress, such as nuts and seeds, spinach, and salmon.
- Walk in nature.
Nature has a calming and healthy effect on the mind and body.
Calming essential oils, such as lavender, in a diffuser can help.
Learn more ways to relieve stress from Very Well Mind.
For People In Addiction Recovery
It’s also helpful for people in addiction recovery programs to maintain self-care habits. Here are some tips:
- Pick up a new hobby.
Learning a new skill, like playing an instrument or gourmet cooking, can provide purpose, structure, and engagement in your down time to keep you occupied. As you improve, you’ll build confidence.
- Meditation and yoga.
These practices balance your cortisol levels, which reduces stress and allows your body and mind to heal.
In today’s world, self-care is underrated but it is just as important to creating a successful life as recovery from stress, illness, or addiction. Take the time today to integrate these practices into your life. You’ll be glad you did.
Bio of the author:
Brad Krause graduated from college in 2010 and went straight to the corporate world at the headquarters of a popular retail company. But what started as a dream job soured quickly. After four years of working 15-hour days and neglecting his health, he decided enough was enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping people implement self-care practices that improve their overall wellbeing. He created SelfCaring.info to share his own knowledge and the many great resources he finds on his self-care journey.