has anyone got any advice on how not to relapse.
Things Which May Cause Slips and Relapses:
Stress
Dealing with the underlying issues in therapy
Becoming overwhelmed by feelings and emotions
Death of a family member, friend, etc.
Marital and family problems
Feelings of loneliness, shame, guilt, anger, and abandonment.
Peoples reactions to changes you are making in your life
Fear of change and/or living without the drug
These are a few things that can cause someone to have a slip or relapse. At the time, the person may be overwhelmed by any of the above and end up resorting to old methods of coping.
Create your own list of things that you feel may cause you to have a slip or relapse:
List each situation that may cause you to relapse on the left and on the right, list a healthier way of dealing/coping with it. (You may list more than on way to cope for each situation.)
Most addicts are very hard on themselves. Putting themselves down, calling themselves names, convincing themselves they are a failure, etc., are all things that can lead to slips and relapses. The section below will be a difficult one to complete, but it is important to try and change negative attitudes you have about yourself into positive ones.
On the left side, list the negative dialogue you use on yourself or hear. On the right side, challenge those same negative statements and replace them with positive ones. When you find yourself overwhelmed with negative thoughts, take out this list and practice telling yourself the positive ones. Even if at first you do not believe them, the more positive messages you give yourself, the more likely you are to start believing them.
NEGATIVE l POSITIVE
In times of crisis, it can be difficult to remember healthy ways of coping. Many people in crisis do resort to familiar ways of coping. Making a plan ahead of time can be helpful. Make a list of 10 things you can do instead of using drugs as a way to cope. After the list is completed, keep it in a place where it can be accessed when needed. ( i.e. refrigerator, cupboard, etc.)
It is also important to reach out during times of crisis, when you are feeling scared, alone, out of control, etc. Talking about your feelings can help to relieve some of the anxiety that you may be having and can help to prevent a slip or relapse. Reaching out also helps to remind you that you are not alone. Write down names and numbers of people you can reach out to. You may find it difficult to reach out, but the more you do it, the easier it will become. The person that you call will be glad that you did, will welcome the call, and be there for you the best way that they can.
During the recovery process it is not always possible to avoid slips and relapses. Many people tend to be very hard on themselves if they do have a slip or relapse. Its important to remember that no one can recover perfectly. If you have a bad day, you can forgive yourself, put it behind you, and continue to move forward in your recovery. A good saying to remember is, "Yesterday is but a dream. Tomorrow a vision of hope. Look to this day for it is life." We cannot change yesterday so it is important not to dwell on what happened yesterday, we cannot spend time worrying about relapsing in the future, because we cannot predict the future. All any of us have is today and we must live for today. Do the best that you can and be proud of yourself for having the courage to continue to fight your addiction. It takes a lot of strength and courage to do that and that is something you can be proud of. If you do experience a slip or relapse, it is sometimes helpful to try and figure out why it happened. Below is a list of things that you can do if you experience a slip or relapse.
*Sit down and try to figure out how you were feeling before the slip/relapses occurred.
*Write about how you felt before, during and after.
*Make a plan of how you will handle the situation, feelings, emotions, etc. when it happens again, but in a healthier way.
*Call someone and talk about what happened and how you feel. (i.e. friend, therapist, family member, etc.)
*Remind yourself that just because you had a slip/relapse, does not mean that you have failed. It only means that there are feelings inside that need to be dealt with.
Stress
Dealing with the underlying issues in therapy
Becoming overwhelmed by feelings and emotions
Death of a family member, friend, etc.
Marital and family problems
Feelings of loneliness, shame, guilt, anger, and abandonment.
Peoples reactions to changes you are making in your life
Fear of change and/or living without the drug
These are a few things that can cause someone to have a slip or relapse. At the time, the person may be overwhelmed by any of the above and end up resorting to old methods of coping.
Create your own list of things that you feel may cause you to have a slip or relapse:
List each situation that may cause you to relapse on the left and on the right, list a healthier way of dealing/coping with it. (You may list more than on way to cope for each situation.)
Most addicts are very hard on themselves. Putting themselves down, calling themselves names, convincing themselves they are a failure, etc., are all things that can lead to slips and relapses. The section below will be a difficult one to complete, but it is important to try and change negative attitudes you have about yourself into positive ones.
On the left side, list the negative dialogue you use on yourself or hear. On the right side, challenge those same negative statements and replace them with positive ones. When you find yourself overwhelmed with negative thoughts, take out this list and practice telling yourself the positive ones. Even if at first you do not believe them, the more positive messages you give yourself, the more likely you are to start believing them.
NEGATIVE l POSITIVE
In times of crisis, it can be difficult to remember healthy ways of coping. Many people in crisis do resort to familiar ways of coping. Making a plan ahead of time can be helpful. Make a list of 10 things you can do instead of using drugs as a way to cope. After the list is completed, keep it in a place where it can be accessed when needed. ( i.e. refrigerator, cupboard, etc.)
It is also important to reach out during times of crisis, when you are feeling scared, alone, out of control, etc. Talking about your feelings can help to relieve some of the anxiety that you may be having and can help to prevent a slip or relapse. Reaching out also helps to remind you that you are not alone. Write down names and numbers of people you can reach out to. You may find it difficult to reach out, but the more you do it, the easier it will become. The person that you call will be glad that you did, will welcome the call, and be there for you the best way that they can.
During the recovery process it is not always possible to avoid slips and relapses. Many people tend to be very hard on themselves if they do have a slip or relapse. Its important to remember that no one can recover perfectly. If you have a bad day, you can forgive yourself, put it behind you, and continue to move forward in your recovery. A good saying to remember is, "Yesterday is but a dream. Tomorrow a vision of hope. Look to this day for it is life." We cannot change yesterday so it is important not to dwell on what happened yesterday, we cannot spend time worrying about relapsing in the future, because we cannot predict the future. All any of us have is today and we must live for today. Do the best that you can and be proud of yourself for having the courage to continue to fight your addiction. It takes a lot of strength and courage to do that and that is something you can be proud of. If you do experience a slip or relapse, it is sometimes helpful to try and figure out why it happened. Below is a list of things that you can do if you experience a slip or relapse.
*Sit down and try to figure out how you were feeling before the slip/relapses occurred.
*Write about how you felt before, during and after.
*Make a plan of how you will handle the situation, feelings, emotions, etc. when it happens again, but in a healthier way.
*Call someone and talk about what happened and how you feel. (i.e. friend, therapist, family member, etc.)
*Remind yourself that just because you had a slip/relapse, does not mean that you have failed. It only means that there are feelings inside that need to be dealt with.
I find it so hard to stay clean. I was recently released from prison after a short time on remand, and as soon as I got out I went to buy a pair of trainers. The that old obbession cuaght hold of me and just would not let go. I gave in and a week later I am still using. Each time I relapse I feel worse as the guilt catches up with me. becuase of the high number of times I have tried and failed to get clean in the past I seem to have got to the point where I question if I am ever going to able to get clean. Its such hard work, but ultimately I need to realise that if I want any real quality of life then I need to deal with this problem once and for all. Only then will I be able to look back and say it was worth it in the end.
Hey Mandy,
How are you doing? I haven't been on so I don't know.......are you clean? Did you just recently kick? Still got withdrawl symptoms?
This is going to sound so stupid, but the way not to relapse is just don't do it.
Another words anything set you off before is going to again. Life is like that so when it does just remember don't use. We have a habit. You need to break that habit of course, and breaking it works by not doing it.
Hang tough, honey.
How are you doing? I haven't been on so I don't know.......are you clean? Did you just recently kick? Still got withdrawl symptoms?
This is going to sound so stupid, but the way not to relapse is just don't do it.
Another words anything set you off before is going to again. Life is like that so when it does just remember don't use. We have a habit. You need to break that habit of course, and breaking it works by not doing it.
Hang tough, honey.
Hey Mandy, I'm with Bryn, I know it sounds daft, but just try not scoring. It really works you know.
Of course it's more complicated than that, but don't over complicate the matter. You have to be prepared to do what ever it takes. Move house. Change your phone number. Avoid all drug users. You gotta put your heart and soul into it. That's what I had to do, anyway. Break up with my boyfriend of 7 years, get a new flat, put up with a lot of loneliness. But it's worth it. Life does get better and you can move on.
Diff x
Clean from heroin since May 2005.
Of course it's more complicated than that, but don't over complicate the matter. You have to be prepared to do what ever it takes. Move house. Change your phone number. Avoid all drug users. You gotta put your heart and soul into it. That's what I had to do, anyway. Break up with my boyfriend of 7 years, get a new flat, put up with a lot of loneliness. But it's worth it. Life does get better and you can move on.
Diff x
Clean from heroin since May 2005.
Alright Mandy.firstly welcome to the board ..its a good place with plenty of real good folks.Mandy im with the ladies...staying clean..the hardest thing to do but with the simplist solution.i know i would never have got clean if i had stayed in the same social enviroment..out went all "friends" who were users..stay out of areas were you know you can score handily..also out goes all i mean all ph.nos. of dealers.Remove yourself from temptation&try and fill yer day&try and be as positive as poss.all the best in yer struggle good luck ...Davey
