Many things can cause stress, such as:
- Not taking care of your physical needs, such as eating right and sleeping well
- Workplace-related troubles, such as losing a job or being berated by a boss
- Financial troubles, such as not being able to pay the bills or having to cut back on your budget
- Relationship troubles, such as breaking up with a partner or being involved in a family argument
- Losing a loved one
- Other health-related concerns, such as you or someone you know developing a life-threatening disease or suffering from a serious injury
Being stressed can cause a wide variety of symptoms and side effects, which can make it even more difficult to stay in recovery. Stress can lead to illnesses, struggles with cognition, gastrointestinal issues, and more.
5 That’s why it’s so important to find a good way to cope with a stressful situation without falling back on substances.
Avoiding Triggers
Learning to identify your personal triggers is just one part of staying in recovery. The other part is learning to avoid these triggers and to take care of your emotional and physical needs in a healthy way. Handling stressful situations correctly can make it much easier to avoid a relapse, even when the triggers come unexpectedly or at a time when you’re already dealing with stress. Other methods can reduce the risk of getting stressed while helping you make good decisions.
Eat Right
A healthy diet provides you with the nutrients you need to be at your best. Some nutrients that can help you recover, feel good, and reduce stress include:
- Amino acids
- Magnesium
- Vitamin C
- Potassium
- Probiotics and prebiotics
- B vitamins
- Antioxidants
Planning healthy, nutrient-packed meals ahead of time will help you stay on top of having a nutritious diet.
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Sleep Right
Getting plenty of sleep can do wonders for your mood, cognitive functions, and your ability to react appropriately to problems. If you want to get on a healthy sleep schedule, consider these steps: 7
- Reduce how much screen time you have each day, especially at night. Bright screens act as stimulants and make it harder to sleep.
- Get to bed at a regular time. Sticking to a healthy sleep schedule will allow your circadian rhythm to adapt.
- Avoid stimulants, such as coffee, in the afternoon. The effects can linger and make it difficult to relax.
- Relax before you go to bed. This can include taking a hot bath, which slows you down and helps you prepare for sleep.
- Make sure your bedroom is a comfortable and stress-free environment.
Build a Good Support Group
While some people can make us more likely to relapse, other people will do the opposite. It’s important to find a support group of people you trust, feel comfortable being around, and can turn to when you need help. There are three main kinds of supports you may be able to find and develop.
- Family and friends. Having a network of people you can rely on in your daily life can prevent you from feeling alone and helpless. Being able to count on your family and friends means that you can trust the people you’re closest to, and they can help you stay in recovery and avoid things that trigger you.
- Therapy groups. By joining a therapy group, you can share your experiences with others who have been through the same or similar situations. Additionally, you’ll be able to listen to their stories. Both of these activities can make it easier to stay in recovery — you’ll no longer have to feel alone in your struggles, and you’ll be able to empathize with yourself and others.
- A good mentor and therapist is also important. Building a relationship with a trained professional who can help you keep up with your recovery, work through negative experiences, and provide you with the resources you need to be successful is a valuable part of avoiding a relapse. Your therapist can also get you to safety with a psychiatric hold if you feel like you’re in danger.
Learn Mindfulness Techniques
Mindfulness is another important aspect of learning to cope with your problems in a healthy manner. When you adopt mindfulness strategies into your relapse prevention plan, you can teach yourself to handle stress and triggers with self-compassion, better cognition, and reduced amounts of stress and anxiety. 8 Practicing mindfulness is all about being aware of your surroundings and behaviors, but not judging them or yourself. This way, you can combat negative emotions and come back with a clear head.
Common mindfulness techniques and accompanying holistic therapies that are known to help with substance use disorder recovery include: 9
- Meditation, which can take various forms and centers heavily around accepting yourself, accepting others, and being at peace
- Cognitive behavioral therapy, which teaches you to reframe the way you think and act
- Body and sensory scans, which ground you in reality and allow you to acknowledge things without judgment
- Art therapy, which allows you to be creative and incorporate your emotions into something constructive
- Exercise, which has stress-relieving benefits in addition to helping you stay physically healthy
Recognize and Avoid Triggers
Coping with stressors and triggers is essential, but being able to avoid those triggers entirely can help you stay safe and happy without having to rely on coping mechanisms. While not every trigger can be avoided forever, especially if it’s related to certain people or objects, it’s a good idea to take the necessary steps to reduce how often you come into contact with these triggers. Your therapist can help you recognize and avoid your triggers.
Set Goals
Staying motivated when recovering can be challenging, which is why it’s important to set goals for yourself. If you celebrate milestones and give yourself things to work for, it’s easier to fight through the tough days. You’ll be aware that a reward is just around the corner if you keep going, and your recovery won’t seem so long if you don’t focus on the larger process.
Find a New Way to Have Fun
Sometimes, substance use isn’t just about stress and negativity. Some people associate their substances with having fun, so they need to find new ways to find enjoyment without experiencing a relapse. By developing safe hobbies, spending time with trustworthy friends, listening to music, going to new and exciting places, and other activities, you can redefine what it means to have fun and make the recovery process a lot less daunting.
Alternative to Meds Center for Relapse Prevention
If you or someone you know is in recovery, it’s important to know that there’s hope and help available to anyone who needs it. At Alternative to Meds Center, we’re here to help you stay on the path to long-term recovery and happiness. With a wide range of holistic therapies, science-backed approaches to eliminating toxins and cravings from your life, and a host of proven coping strategies, we offer multiple methods of relapse prevention for a comprehensive road to recovery. Read more about our mental health and addiction treatment services.
