{"id":24933,"date":"2024-12-30T11:18:02","date_gmt":"2024-12-30T11:18:02","guid":{"rendered":"https:\/\/lotuswellness.in\/lotus\/?p=24933"},"modified":"2024-12-30T11:18:02","modified_gmt":"2024-12-30T11:18:02","slug":"relapse-stages-triggers-and-coping-skills","status":"publish","type":"post","link":"https:\/\/lotuswellness.in\/lotus\/relapse-stages-triggers-and-coping-skills\/","title":{"rendered":"Relapse Stages, Triggers and Coping Skills"},"content":{"rendered":"

by
\nDr G Om Prakasham<\/a>
\nChairman, Lotus Wellness
\nConsultant Cardiac Surgeon<\/p>\n

A relapse is when a person returns to using drugs or alcohol after a period of sobriety. Relapses are most common in the first 90 days of sobriety and according to the National Institute on Drug Abuse (NIDA), relapse rates while in recovery are 40 to 60%.<\/p>\n

There are 3 stages of a relapse: emotional, mental and physical.<\/p>\n

The emotional relapse begins way before a person actually picks up a drink. In fact the person may not even be thinking about drinking, however some of the self-care starts to suffer. They may be bottling up emotions, isolating, not getting enough support, focusing on others and have poor eating and sleeping patterns.<\/p>\n

During the mental stage a person may start having cravings, or may be minimizing the consequences of ther past use. They may start bargaining and planning for instances where it would be ok to drink or ways that they may be able to control their drinking better. They may have already started looking for opportunities to drink in secret and plan the relapse.<\/p>\n

The physical stage of a relapse is when a person actually begins drinking. There are two parts of relapse: first, there is a lapse, which constitutes the initial drink or two at which time some are able to stop and not continue drinking. Then there is the relapse which is a return to uncontrollable use without regard for stopping.<\/p>\n

Most relapses are relapses of opportunity, when a person has a window in which they feel that they may not get caught. Many relapses are caused by triggers\u2014some sort of internal or external stimulus that causes a person to want to use alcohol or drugs again.<\/p>\n

One of the most important steps to identifying triggers and managing them in healthy ways is to be self-aware. Being self-aware allows individuals to understand the driving force behind their behavior, or the trigger before and after they react.<\/p>\n

Common Triggers:<\/strong><\/p>\n

\u2022 Hungry, Angry, Lonely, or Tired (HALT)
\n\u2022 Depression
\n\u2022 Anxiety
\n\u2022 Stress
\n\u2022 Insomnia
\n\u2022 Peer Pressure
\n\u2022 Negative Emotions
\n\u2022 Poor Self-Esteem
\n\u2022 Withdrawal symptoms
\n\u2022 Relationship issues
\n\u2022 Certain physical settings, sights, and smells
\n\u2022 Being sick or chronic pain
\n\u2022 Times of celebration
\n\u2022 Negative mindset\/self-pity<\/p>\n

Often triggers come on suddenly and without a warning. It is then very important to act quickly, before the mind has time to ruminate in the triggering thoughts. Here are some quick coping skills for dealing with triggers:<\/p>\n

Deep Breathing Exercises:<\/strong><\/p>\n

\u2022 Inhale for 4 seconds
\n\u2022 Hold for 4 seconds
\n\u2022 Exhale for 6 seconds
\nProgressive Muscle Relaxation:
\nHold tension for 10 seconds then release.
\n\u2022 Curl your toes
\n\u2022 Point your feet up
\n\u2022 Make fists
\n\u2022 Scrunch your face
\nMental Exercises:
\n\u2022 Count backwards from 100\u00a0 by sevens.
\n\u2022 Write your name using your left hand
\n\u2022 Read something backwards
\n\u2022 Name all the objects you see
\n\u2022 Name all the movies you have seen
\nGrounding:
\n\u2022 Name 5 things you see
\n\u2022 Name 4 things you hear
\n\u2022 Name 3 things you smell
\n\u2022 Name 2 things feel
\n\u2022 Name 1 thing you taste
\nChallenging Irrational Thoughts:
\n\u2022 Is my thought based on facts or feelings?
\n\u2022 How would my best friend see this situation?
\n\u2022 How likely is it that my fear will come true?
\n\u2022 What is most likely to happen?
\n\u2022 If my fear comes true, how can I deal with it?
\n\u2022 Will my feelings matter in a week? Month? Year?<\/p>\n

Sobriety is more than just quitting alcohol. It is the ongoing process of embracing an alcohol-free life and improving yourself. When you become sober, your body and mind can experience many changes. At times, these changes can be difficult, which may cause you to question if it\u2019s worth it. Though it may be challenging at times, here are some tips to help you stay sober and avoid relapsing.<\/p>\n

\u2022 Join a self-help group, attend meetings regularly, and actively participate. Studies have shown that individuals who received help and participated in a peer support group such as Alcoholics Anonymous (AA) were less likely to relapse.<\/p>\n

\u2022 Be completely honest with those in your recovery circle, including family members, doctors, counselors, self-help group participants, and sponsors.<\/p>\n

\u2022 Avoid people, places, or things that are tied to previous alcohol use.<\/p>\n

\u2022 Surround yourself with positive and supportive people.<\/p>\n

\u2022 Eat healthy meals regularly. Include foods with Omega-3 fats like salmon, walnuts, and soybean.<\/p>\n

\u2022 Get some quality sleep. Insomnia, sleep disturbances, and fatigue are commonly associated with both substance use and withdrawal. Not getting enough shuteye can be a potential trigger for relapse, too.<\/p>\n

\n

CONTACT LOTUS<\/p>\n

Lotus is a Top rated Wellness and Rehabilitation Center in India offering the best programs for Detox , Deaddiction and Absolute Wellness.<\/p>\n

LOTUS WELLNESS AND REHABILITATION CENTER
\nPollachi, Coimbatore , Tamilnadu , India
\nCall confidentially 24\/7 (+91 7339062555)
\nReach us at info@lotuswellness.life
\nTo know more about us visit our website
\nwww.lotuswellness.life<\/a><\/p>\n<\/div>\n

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