Having a solid strategy prepared for discharge from a treatment program is key to navigating obstacles that can sabotage the highly structured environment, allowing patients to stabilize without risk of using. newly sober. The work involved to make an effective plan is invaluable and should not be underestimated. Deep reflection, honesty, and cooperation with a counselor can produce a detailed plan to navigate through the people, places, and things that can derail your hard-won sobriety. Set boundaries. You must be completely free of old lifestyles, including friends and social groups.
Develop as many accountable partners as possible, get a sponsor, and develop healthy coping mechanisms. The transition from treatment to the home environment can include many challenges for someone in early recovery and these must be anticipated and planned for. Learning how to remain sober on a day-to-day basis is the purpose of developing a relapse prevention plan. A good plan will include the following. Engaging a supportive family member or friend to help make the transition go smoothly. For instance, seeing that the home has been rid of anything that can be ingested for a high, including items like a cold medication, vanilla extract, hidden bottles of alcohol, etc. A physical list of your anticipated triggers. Writing down and keeping track of the various people, places, or things that can test your sobriety helps you stay aware and focused on recovery. A regular 12-step meeting schedule and the help of a sponsor. Keeping communication open and honest with loved ones builds a support system and accountability. Making new friends who are also committed to sobriety is one of the benefits of the fellowship found within 12-step programs. Taking steps to change unhealthy habits.
This includes things like committing to a fitness plan, a healthy diet, and a regular sleep schedule. Addiction takes a toll on both mental and physical health, so restoring both is intrinsic to a successful overall recovery. Commitment to an outpatient program for the first 3-6 months post-discharge. This will allow for continuity of treatment elements, such as counseling, biofeedback, yoga, and general support for the newly sober. Abiding by the H.A.L.T. rule; that is to be aware that most relapses occur when you are Hungry, Angry, Lonely, or Tired, so it is important to manage those conditions to avoid a relapse. List out all the negatives of using and all the benefits of staying sober. Keep the list handy for moments when you may be tempted to use it to remind yourself why you have worked so hard to get clean and sober. Significant life events, whether positive or negative, can cause psychological stress. Difficult events, such as divorce, miscarriage, the death of a loved one, or the loss of a job, can cause most people to feel grief or distress. But even events that are considered positive by many—getting married, having a child, and buying a home—can lead to a significant amount of stress. To adjust to this stress, people may utilize some combination of behavior, thought, and emotion, depending on the situation. People may use coping mechanisms for stress management or to cope with anger, loneliness, anxiety, or depression. Coping styles can be problem-focused—also called instrumental—or emotion-focused.
Problem-focused coping strategies are typically associated with methods of dealing with the problem in order to reduce stress, while emotion-focused mechanisms can help people handle any feelings of distress that result from the problem. Further, coping mechanisms can be broadly categorized as active or avoidant. Active coping mechanisms usually involve an awareness of the stressor and conscious attempts to reduce stress. Avoidant coping mechanisms, on the other hand, are characterized by ignoring or otherwise avoiding the problem. Some coping methods, though they work for a time, are not effective for a long-term period. These ineffective coping mechanisms, which can often be counterproductive or have unintended negative consequences, are known as “maladaptive coping.” Adaptive coping mechanisms are generally considered to be healthy and effective ways of managing stressful situations. The use of effective coping skills can often help improve mental and emotional well-being. People who are able to adjust to stressful or traumatic situations (and the lasting impact these incidents may have) through productive coping mechanisms may be less likely to experience anxiety, depression, and other mental health concerns as a result of painful or challenging events. People who find themselves defaulting to maladaptive coping mechanisms and/or experience difficulty utilizing effective coping strategies may eventually see a negative impact on mental and emotional well-being. Those who have a difficult time knowing how to cope with anxiety, stress, or anger may fall into the habit of relying on a maladaptive coping mechanism. Consuming alcohol can often help people feel less stressed in the immediate moment, for example, but if a person comes to rely on alcohol, or any other substance, in the face of challenging situations, they may eventually become dependent on the substance over time.