How to Deal With Relapse
Stemming with personal experience, it’s not easy dealing with relapse. As someone who has dealt with self-harm for years, relapse is something of an acquaintance for me. I can tell you right now it’s never easy to bounce back from it. But it’s possible. It’s doable.
If you defined relapse in a strict sense, it is a recurrence of a past condition. But in the eyes of someone who had already experience it, it’s a dark pit. It’s complicated strings weave around you till you are so torn between keeping at it because you think you still need this after all these times and stopping because this was not what you planned for when you said you wanted to quit.
I’ve learned over the years that relapse can either be a part of the recovery process, or it can be the ticket back. If one has learned from the setback and had come out of the ordeal stronger and more determined for recovery, then yes. However if one allows the relapse to consume the whole recovery process, then it’s a big no.
But does relapse mean that you start back to zero? No. This is a mere setback to your recovery. A bump in the road. It does not stop you, it slows you down. You just need to get back on track and continue the journey you were on with vigor and confidence. Here are a few tips that I try to keep in mind.
1.It’s always wise to go back to the trigger. It’s not easy, but it will help you understand why you did it and how you can prevent it. Was it something that had upset you? Was it linked to an emotion? Or was it a situation you were in? Try to reflect and evaluate what was the thing that sent you over the edge.
And let it go.
Yes, ladies and gentlemen. Let it go. You cannot start to spring back if you still latch onto the very thing that made you upset. Well, it’s now part of the past. This is the now and you’re trying to get better. Whatever it was, it won’t help with your progress and it will weigh you down. Don’t allow it to weigh you down again.
2. Find a people who will support you and talk it out. One thing I’ve noticed is that I feel better when I talk about my relapse to the people I trust. It helps me vent and express my anxieties, my fears, and my reasons why I did it. It makes me feel less alone. Support systems are one of the key elements of getting through relapse and are important in the journey of recovery.
3. Distract yourself. One of the things my friend does when she’s stressed is to watch The Queen of the Damned. Try mindless activity you can think of to distract you from the pain.
4. Step away from the self-help books. Cognitive-behavioral adjustments can be extremely helpful for persons struggling with mild to moderate depression, or struggling with an addition that isn’t destroying them. With severe depression or a crippling addiction, though, positive thinking can sometimes make matters worse.
Sometimes, the expectations of positive thinking can bring us anxiety, like why aren’t I better yet? It’s not measured by how many times you can think positively or how diligently you can follow the book. In fact, it’s not measured at all. It’s all at your own pace. Also, if this entry has the same effect on you like self-help books, close the tab and reflect. Set your own pace.
5. Remind yourself there’s still hope. It’s very important that you constantly motivate yourself. You are your own best friend in these situations. Find something that would keep you going. Find the joy in every little thing you do.
6. Congratulate yourself. Each day after the relapse is already a milestone. You get through the day without the thought of cutting? Pat yourself in the back and treat yourself to your favorite dessert. Two days eating healthy? How about toss in a little time for a movie you’ve been meaning to watch? Be proud of yourself. It takes a lot of effort and courage to stand up again. And you’re doing just that.
References:
- http://en.wikipedia.org/wiki/Relapse
- http://teenshealth.org/teen/your_mind/problems/cutting_relapse.html
- http://www.beliefnet.com/Health/How-to-Come-Back-After-a-Relapse.aspx?b=1&p=6
- http://psychcentral.com/blog/archives/2013/09/18/what-can-you-do-when-faced-with-relapse/
I love this. Thanks so much for sharing!
I’d say maybe proof-read it again for some minor grammar mistakes that can get in the way of understanding it better. I’d go back and re-write your second paragraph as well for clarity.
Aside from that. I think your text was genuine and well-written, with some quality advice too. Relapses are way too important to let them go by without some good advice in how to overcome them, so thanks a lot!
This was a really great article and something I don’t feel is talked about a whole lot.
I’m interested in your perspective in what therapy would be more appropriate for someone dealing with addiction and relapse other than Cognitive-Behavioral therapy, since this is usually the go to method for addiction.
I also find it interesting, even in my courses I’ve taken is the importance of managing your triggers and staying in touch with people who care for you, and often times, people stress family. But what if your family is your trigger? I see this happen a lot with people who become sober in the jail system, but the relapse usually happens when they’re out and put back with family, (cause often times there’s no where else to go.)
I’m wondering what could be a solution to our probation system that can help people from relapsing after a drug conviction?
You advice about complementing yourself, treating your self, taking it a day at a time are completely 100% correct and I love it. It’s the little things we gotta remind ourselves were human and it’s ok.