Maintaining your sobriety in recovery from alcohol use disorder can be exceptionally challenging due to alcohol’s widespread availability and social acceptability. Unfortunately, relapse is part of the recovery experience for many people. According to the National Institute on Drug Abuse, substance abuse relapse rates are between 40% and 60%, similar to other chronic diseases like asthma and hypertension.
Relapse does not mean you’ve failed. Instead, you should view the experience as an opportunity to adjust your coping strategies and self-care routines. Here are several effective approaches for managing your triggers and setting new goals after relapsing.
1. Embrace Mindfulness Meditation
Mindfulness meditation is a powerful tool for undoing some of the brain changes caused by addiction. It is also a robust method for reducing your stress and enhancing emotional health. Regular meditation can ground your thoughts and improve your outlook, making it a vital practice in recovery.
2. Maintain a Recovery Journal
Journaling offers more benefits than many people realize. Regularly writing down your thoughts and feelings is an excellent way to track your progress and spot harmful patterns that might precede a relapse. Reflecting on previous journal entries can also provide perspective and encouragement about how far you’ve come in recovery.
3. Cultivate a Supportive Network
The company you keep can significantly influence your recovery process. Surround yourself with positive influences who motivate you to stay sober. Support groups like 12-step programs can also provide the accountability and encouragement you need to stay on track.
4. Set Realistic Goals
Unattainable goals will ultimately cause frustration, anger and feelings of failure, which can trigger a relapse. Setting specific, achievable objectives and approaching them incrementally allows you to make manageable progress and celebrate each small victory along the way.
5. Practice Self-Compassion
Negative self-talk can be incredibly damaging, especially in recovery. Practicing self-compassion involves changing your inner monologue from constant criticism and self-doubt to optimism and confidence. Simple affirmations and positive reminders can reinforce a healthier self-image and boost your resilience against setbacks.
6. Consider Outpatient Treatment
Relapsing may mean you have unaddressed needs and would benefit from additional treatment. Look for an outpatient program that offers a balance of structured therapy and the independence to engage in everyday activities. This setting can be particularly beneficial for targeting unresolved mental and behavioral health issues, allowing for a more comprehensive recovery process.
Do You Need Outpatient Treatment?
Alcohol’s deep-rooted societal acceptance masks the dangers lurking beneath its consumption.
Hemet Valley Recovery Center & Sage Retreat understands relapse and other complexities associated with overcoming alcohol addiction. Our partial hospital outpatient treatment program is ideal for people who have completed a stay in an inpatient facility and need additional structure to strengthen the fundamentals of recovery.
It’s never too late to seek additional help with maintaining your sobriety. If you have experienced a relapse, contact us today to learn how to get back on track.