relapse prevention

Preventing Relapse

November 25, 2019 // by ATON RECOVERY

When people make the choice to become sober, there is often a fear that they will not be able to stay sober. Recovery is not easy, though, and it includes more than just abstaining from substances. Making the commitment to recover from chemical dependency includes planning for the future. Changing our way of life includes preventing relapse.

Sobriety vs. Recovery

Entering sobriety means choosing not to drink or use mood-altering substances. It is a physical manifestation of a single choice: to be sober. Sobriety is difficult to sustain as such, as it only addresses the single outward habit of substance use.

Recovery is a complete change of lifestyle from the inside out. It involves changing thinking, feelings, and behaviors. It impacts relationships and the people we spend time with. It impacts what we do with our time. It impacts how we live our lives going forward. And it includes a plan to prevent relapse.

Make a Plan

Along with the skills that are offered in recovery and the many changes which take place through the process to strengthen us mentally and emotionally, it is important to plan for the future. This includes recognizing places, people, activities, events, sights, smells, and more which might trigger thoughts of drinking or drug use. Recognizing things that may trigger a relapse allows us to make plans to avoid them or replace them with new things.

Part of a plan to prevent relapse is finding emotional support. When there is chaos or turmoil in our lives, our emotions are impacted. This is often the underlying reason for relapse. So if there is emotional support in our lives in the form of supportive and like-minded friends or family, support groups, or a therapist, then the early warning signs of a potential relapse can be addressed in advance.

Be Conscious of the Warning Signs

There are often many warning signs before physical relapse when the actual ingestion of a substance occurs. As mentioned, emotional stressors can easily trigger a relapse. But there are other warning signs, too. There are motivational warning signs, including changes to the routines set in place in early recovery. This might include missing meetings or therapy visits, missing prescription medication doses, or stopping self-care. All of these actions point to relapse into old behaviors, even if a person is still technically sober.

There are also mental signs of relapse, such as perseverating on people or choices associated with prior substance use, romanticizing substance use in thoughts, or taking risks by spending time with people or in places tha

t could tempt us to relapse. Giving time to the things of the past or the things that are known risks for us to return to past behaviors is a giant red flag to a potential relapse.

Choose Friends Wisely

A lesson parents try to teach their children from very young is to choose friends wisely. This is excellent advice throughout our lives, but never so much so as when a person is in recovery. An old ad campaign to prevent drunk driving included the slogan “Friends don’t let friends drive drunk,” which has become a common expression. In an ideal world, friends would always help make those important decisions at those crucial moments. That is a great quality to have in the people that we surround ourselves with.

However, friends are so much more than just an outward conscience. Friends are people that will take a call in the middle of the night to listen or support in a weak moment. Friends offer emotional support for recovery by accepting, learning about what recovery is, engaging us in new activities, and also being willing to reprimand, if necessary. The perfect friends for recovery are strong, vigilant, compassionate, forgiving, and supportive.

In order to prevent relapse, we cannot afford to have friends who are complacent, selfish, or coercive. Particularly if they were a part of our past substance use or continue to use substances. It is a very difficult part of recovery to potentially lose friends, yet it is vital to success that the people we surround ourselves with people who have our best interests at heart and share the goals we set for our lives when we are in recovery.

Choose New Activities

The life transformation that is recovery includes choosing new activities. The former activities that surrounded our substance abuse can easily cause a relapse because they are often intertwined with the drug or alcohol use. It doesn’t make sense to take the substances out of our bodies and then put our bodies back where the substances are.

New hobbies, sports, or other activities that are not related to past substance use or our history with it are part of the rebuild of our lives. They fortify decision making by offering positive alternatives to fill our time with and reduce temptations while broadening horizons.

Recovering from substance abuse is a complete process. Part of that process is preparing for the future, making a plan to prevent relapse. The AToN Center offers the opportunity for you to make lasting changes throughout your life in an environment that is luxurious and serene. They also prepare you for when you step back into your new life, providing you with the skills necessary to prevent relapses.

Life doesn’t have to be about mistakes. Your recovery does not need to have a do-over. Call AToN Center at (888) 813-5928 to help navigate your recovery right now.

Mindfulness Based Relapse Prevention

June 10, 2018 // by Aton Center

We practice and discuss Mindfulness Meditations and see how one responds in the moment to difficult or triggering situations. Becoming aware in the moment of sights, sounds, sensations, thoughts and emotions is part of Mindfulness training. Practicing Being in the moment, Urge Surfing, The Mountain, and SOBER Breathing Space have been found to be most helpful for many residents here at AToN Center.

The more aware one is the more they are able to assess what is needed as they pause and consider as opposed to behaving in a way that is not consistent with how one wants to be today in recovery.

Kristin Colton CATC II
Chemical Dependency Counselor
AToN Center 888-535-1516

Relapse Rates Are Comparable to Other Chronic Diseases

September 1, 2017 // by Aton Center

According to the National Institute on Drug Abuse, addiction’s relapse rates are comparable to other chronic diseases – such as diabetes, hypertension and asthma. According to:

This is one of the reasons that continued support is vital for those seeking to maintain a sober lifestyle. AToN Center not only recommends our residents continue treatment at the next level of care upon discharge, but we also seek to foster an active and healthy sober support system for our Alumni. Each resident who completes treatment at AToN is afforded lifetime privileges in our Aftercare Program. This includes a weekly phone call from a clinician and weekly support groups on Saturdays on AToN Campus.

AToN hosts quarterly events for our Alumni, including New Years Day celebrations, a 6K walk/run and other events. Additionally, our AToN Alumni Committee is active in reaching out to each other and to new Alums to create added support. Many of our Alums are eager to assist those on their new path to recovery and to share the joy they have found themselves in this new lifestyle.

Cassandra Cannon, Ph.D.
Clinical Director
AToN Center 888-535-1516

Internal & External Triggers

August 13, 2017 // by Aton Center

Triggers can be feelings, experiences, people, places, and things that you associate with your drinking or drug use. There are different types of triggers: internal, external, and sensory triggers. All three usually work together to create a craving.

INTERNAL TRIGGERS are feelings that people have before or during drinking or using drugs. For instance, some people may feel insecure about sex and think they have to drink alcohol in order to relax before having sex. Other people may use drugs when they feel angry, lonely, depressed, sad, or bored – but any feeling can become an internal trigger.

EXTERNAL TRIGGERS are the people, places, and things associated with drinking or using drugs. For some people, external triggers might be: places where they bought or used drugs, certain bars and clubs they hung out at while they were drinking or high, people they drank or used drugs with, and even certain days and times, such as Friday nights and holidays.

SENSORY TRIGGERS are related to the senses of sight, sound, taste, and touch. They might include certain styles of music or specific songs, or the taste of a drug. For example, powdered sugar or artificial sweetener, which resembles powdered drugs, can be a powerful trigger for people who used cocaine, methamphetamines, or heroin.

The are many triggers in each category that were not mentioned, but once you have identified your triggers, use some tools like the thought records or talk to someone. If you are in a self-help program, ask for help in a meeting or with a confidant. You can overcome the power of these triggers with help and prevent a relapse of substance abuse.

Paul Aguirre, CADC – II
AToN Center 888-535-1516

Relapse is a Process – Not an Event

July 18, 2017 // by Aton Center

What does that mean to you? To me, it means that relapse doesn’t “just happen.” There are warning signs along they way – large and small. This is why our residents are rigorously educated to be able to identify their warning signs along the way. It may be surprising to you that many people experience relapse warning signs even while in treatment! Some clinicians will separate the process into three stages – emotional relapse, mental relapse and physical relapse. Life happens. When life is barreling toward us and we feel hopeless and helpless, we may be heading toward an emotional relapse.

This generally means that even if you aren’t thinking about relapse, the exhaustion from managing life’s stressors may be wearing you down. This is one reason why the support of others is so important – seeking a lending hand or a listening ear can keep you from moving into the stage of mental relapse. In this stage, you may have had fleeting thoughts about using “just once.” You might be thinking about when you used last, or even glamorizing your past use. In this stage, it is important to tell someone!

Many residents at the AToN Center have shared that talking about those thoughts have really helped them. Playing the tape through, writing a Cost Benefit Analysis (see the SMART Recovery Workbook), or going to meetings are also great options. Without some sort of intervention, it often does not take too long before you may begin planning a relapse. At this point, it is not too late to stop! However, individuals tend to be more successful in recovery when they take strong action in stages one and two.

Many will say, “once I want to relapse, nothing is going to stop me!” It is also important to remember, if you do slip (or relapse), you STILL can stop! Don’t let one mistake turn into two, and so on.

What are your relapse warning signs? What coping strategies do you use that have helped you?

Dr. Cassandra Cannon
Clinical Director
Licensed Psychologist

AToN Center 888-535-1516

Relax

June 19, 2017 // by Aton Center

Why is relaxation so important for those in recovery from addiction?

There are many benefits from practicing relaxation in recovery including stress reduction, physical relief, quieting the mind, and connecting within. All will help with relapse prevention.

Many individuals use substances to unwind and relieve the stress or avoid the difficult situations that tend to pile up in our lives if left unattended. Mindfulness Based Relapse Prevention is a practice taught at AToN Center that allows our residents to explore how taking time to get centered and grounded can bring about a sense of well being and serenity.

When we learn to manage stress and cope with cravings as well as fully connect with the self we can walk with more confidence in recovery and feel prepared for the challenges life throws our way. Give yourself a gift: Relax… Take it all in… And let go… Just Breathe.

Kristin Colton CATC II
AToN Center 888-535-1516

Approach Coping Responses

June 9, 2017 // by Aton Center

At AToN Center, a large portion of treatment is focusing on developing positive coping responses to life’s stressors that can precipitate relapse. So an important question to ask is: “What are the best types of coping responses?”

Recent research suggests that the most positive and beneficial coping responses are called “Approach Coping Responses.” These responses to distress are problem focused and reflect cognitive and behavioral efforts to master or resolve life stressors. There are four specific types of approach coping responses: Logical analysis, positive reappraisal, seeking guidance and support and problem solving.

Logical Analysis – attempts to understand and prepare mentally for a stressor and its consequences. An example of this would be brainstorming different ways to manage a problem, or taking a step back from the situation in an effort to be more objective.

Positive Reappraisal – Cognitive attempts to construe and restructure a problem in a positive way while still accepting the reality of a situation. An example of positive reappraisal would include reframing your thoughts into more rational responses or focusing on the “silver lining” in a situation.

Seeking Guidance and Support – Behavioral attempts to seek information, guidance or support. Examples of utilizing this coping skill would include discussing your problem with close friends or family – or doing research to understand more about your problem.

Problem Solving –Behavioral attempts to take action to deal directly with the problem. Utilizing this coping skill would entail making a plan of action and following it and/or focusing on separating your plan of action into smaller steps and taking things “one day at a time.”

Those who tend to utilize the above coping skills have been shown to have less anxiety, depression and substance use than those who utilize “Avoidance Coping Responses,” which are characterized as attempts to avoid thinking about stressors and avoid emotional responses associated with the stressor.

Please take some time to complete a self inventory and assess your typical responses to life’s difficult times. If you are not using “Approach Coping Responses,” begin incorporating them into your life and you may see improvements in your overall well being.

Cassandra Cannon, Ph.D.
Licensed Clinical Health Psychologist and Clinical Director
AToN Center 888-535-1516

***A comprehensive review on research and coping responses can be found in the Coping Responses Inventory Professional Manual by Rudolf H. Moos, Ph.D. ***iv>

The 3 Rs to Recovery from Addiction

June 4, 2017 // by Aton Center

In my time working with those suffering from addiction I have seen what I determine to be patterns in a highly successful recovery process. These “stages” represent the chief turning points that a once afflicted individual passes through. These three critical stages are: Resentments, Relief, and Relapse Prevention.

Let’s explore each stage in some detail. An appreciation of these target points may help you when discussing the recovery process with a loved one in need. It is critical to note that there is no set time frame or speed that one stays at or passes through each of the following stages:

Resentments

This is the earliest stage that a recovering individual passes through on the journey of recovery. Here, the individual begins to parse a history of real and/or perceived trauma. The individual in this stage will likely wrestle with their own victimization and their bitterness of realizing their past mistakes, their indiscretions, their violations of trust, etc. In this critical first stage, the recovering person is encouraged to be extremely honest with themselves and their therapist. A high quality treatment center will effectively support the recovering individual throughout this typically stressful process. In short, identifying resentments and beginning to address them in counseling sessions will help propel this recovering individual to the second critical stage.

Relief

Here the suffering individual begins to understand that there are things that they simply cannot control (i.e. the past or the future). They begin to come to terms, in therapy, with a realization that if anything, they can only “control” themselves. In recovery, this individual begins to accept what is beyond their reach; namely, their genetics, their age, and what others may think of them. This stage allows the individual in treatment to bring relief to him/herself. This relief allows the client to breathe, relax, and begin accepting that they should begin working on only that within their locus of control (i.e. themselves).

Relapse Prevention

Indeed the “longest” stage of recovery is living a fulfilled, sober life. Here the recovering individual accepts “life on life’s terms”. The individual is no longer suffering; he/she has addressed past mistakes, past victimization, and has accepted that it is best to continue to monitor him/herself. The goal here is daily attention to relapse prevention. The lifesaving coping tools learned in a high quality residential treatment program are to be practiced daily. Mindful that relapse is preventable, the recovering individual is practicing self-monitoring, self-regulation, and self-preservation via the help of friends in recovery, continued therapy and an appreciation for life sober.

Chris McDuffie, MA., RRW

CD Counselor

AToN Center 888-535-1516

Is Marijuana Addictive?

May 23, 2017 // by Aton Center

There are a lot of competing perspectives on marijuana and whether it is truly addictive. So is it? A drug is considered addictive if it makes you dependent on it. In other words, you get withdrawal symptoms if you stop taking it. You also crave an addictive drug – as in you just really want to take it – even when it isn’t around. First off, anything that you are using habitually to change your mood, you probably have a craving for.

At some point today you probably thought to yourself, “I really want a cup of coffee.” Or even: “I really need a cup of coffee.” So, for the majority of people, habitual marijuana use certainly fits that criteria. Does it lead to physical dependence? In short, yes. According to PsychCentral, marijuana withdrawal symptoms include depression, anxiety, loss of appetite, difficulty concentrating, irritability, restlessness, insomnia, abdominal pain, sweating, shakiness, chills, headache and even fever. And some of these symptoms, like insomnia, can last more than a month.

The thing is, like with so many drugs, it is easy to start to tell yourself that you need it – to feel less anxious, to eat, to sleep, etc. Just like we think we need our coffee to wake up in the morning, when really we can’t wake up because we have conditioned ourselves to need coffee.

The truth is, marijuana makes these things worse. Yes, even anxiety. Just think about your coffee!

Kirsten Helgager, Psy.D. – PSY27247
Clinical Psychologist
AToN Center 888-535-1516

Beware the Curve Ball In Recovery

March 7, 2017 // by Aton Center

Beware the Curve-ball

In teaching Psychology skills at the AToN center to prevent relapse, I often help residents identify specific situations they have experienced in the past that lead to relapse. People in recovery can often anticipate seeing the friend you used to drink with, avoiding the neighborhood where you bought drugs, the family member that “drives you to drink.”

However, beware of the curve-ball. In working on maintaining recovery there is likely to be a incident or issue that you did not see coming. Could be an old acquaintance contacting you, a sudden loss of business, a car accident or sprained knee. All of a sudden you are in a novel situation that you did not anticipate and it is threatening your recovery.

In taking a skill based approach to recovery the good news is that once these skills are learned, practiced and implemented you will be much more prepared for the different contingencies that can occur. You may not always know what tactics the addiction will use to try to bring you back into its grasp, but you will have many more tools and tactics at your disposal.

Chad K. Cox, PsyD

AToN Center 888-535-1516

Sobriety vs. Recovery

Make a Plan

Be Conscious of the Warning Signs

Choose Friends Wisely

Choose New Activities

Beware the Curve-ball

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