The Mark Houston Recovery Center
Relapse Prevention
Action Plan:
• Find alternative places to hang out like a local bookstore or coffee
shop.
• Choose companions who seek a healthy lifestyle.
• Go to a recovery based meeting.
Maintain
regular contact with one or two people that you can call when you need an
immediate
pep talk.
• Visit alternate support groups until you find the one that fits you
best. They are not all the
same and
there is most likely one out there that will feel comfortable.
• If you do not feel comfortable attending something organized then set
up your own. Enlist
friends and
family and tell them exactly the type of support you need. Support groups are
lifesavers,
but they don’t have to be big or formal.
Rid your
home of all paraphernalia, pictures, or other objects related to your drug or
alcohol
use.
• If you have trouble cleaning those items out, have a close friend or
family member take
them away.
If anything has sentimental value, have that person simply hold onto it for
you.
• Replace those items with things that support
your new healthier lifestyle.
Boredom breeds
obsession. Keep your mind and body busy!
• Call a sponsor or friend in recovery.
• Transfer that obsession to something healthier like a workout regimen
or hobby.
• Attend an additional support meeting or telephone a friend in your
recovery support
system.
Treat
yourself to something special after each appointment or therapy session – that
way
you’ll look
forward to them.
• Be sure others around you know your schedule so that you are held
accountable. It is
harder to
skip a session when your co-workers or family members are going to ask you
about it!
• Schedule these things during the time of day that works best for you.
Not a morning
person?
Then grab the first appointment after lunch.
Recognize
that having a positive outlook and confidence in yourself does not mean you
do not need
help. You are no more successful if you recover on your own or with the
support of
people who care for you.
• Continue to read books on the 12 Step Program and to practice the 12
Steps in your daily
life. A
critical component in the 12 Steps to recovery is to constantly keep in mind
that
we are not
the center of the universe, that we are not all powerful, and that we must
consider
ourselves addicts for life even when we are not using.
• Become an active participant in your church
or closely involved with your personal God.
Remove
yourself from any situation where you will be exposed to alcohol or drug abuse
–
even if
that person is your spouse.
• Talk candidly with your spouse about their alcohol or drug use and how
it affects your
recovery.
Ask them to stop or at least take it outside the home.
Write down
a few realistic goals and keep them visible. Hang them on the refrigerator if
you need
to! Examples include “I will take a walk today.” “I will call a friend this
week.” “I
will read
at least a chapter a day in my book.”
• When things do not go as planned, strive to remind yourself how far
you have come.
Setbacks
do not define your recovery. How you handle them will.
Maintaining
a set routine is vital to recovery. When your day is filled with set
“placeholders”
it is easier to get through each minute. Wake up at the same time.
Establish a
routine after work.
• Schedule things throughout the week that have to be maintained. Sign
up for a training
session at
the gym three days a week. Join a book club that meets regularly. These types
of
obligations keep you moving forward one day at a time.
• Understand that life will not always unfold exactly the way you expect
it. We must keep a
healthy
understanding that we do not control the universe and to develop ways to deal
with
stress and anxiety when things do not go exactly as planned.
Any changes
in your psychiatric health should be reported to your therapist or doctor.
• Strive to find things that act as a calming agent before you have a
need. That way if you
find
yourself in an unstable frame of mind you can rely on that one thing to calm
you
down or
bring you back to a centered state of being such as a hot shower, exercise, or
meditation.
• Remain keenly aware of your internal balance by practicing daily
meditation or daily
journaling.
If we never stop for self-reflection, we may not notice a change in psychiatric
symptoms
until it is too late.
Forgiveness
is a powerful tool. Let go of unhealthy thoughts and focus on recovery.
• If someone close to you causes you great pain, talk to him or her or
seek the help of a
therapist
or your support group if necessary. Sometimes getting the pain out in the open
is the best
way to let go.
• Keep a journal. Writing down your thoughts is a therapeutic way to
purge those
unresolved
feelings. It also gives you the unique advantage of documenting your feelings
and
progress through recovery.
Be aware of
the symptoms of other addictions such as constant, intrusive thoughts or
feelings of
anger or irritability when you cannot engage in certain habitual activities.
• Make sure that your routine contains enough diversity. Schedule
different activities so
that it is
harder to focus on one hobby. Even an obsession with exercise can become
unhealthy!
When you
find yourself blindsided by a huge life change, go back to basics. Return to
the
routine you
had during the first few weeks of recovery and surround yourself with a strong
support
system.
• Recognize that even “good” life changes can rock the boat.
• Do not isolate yourself.
• Keep up with your routine to the absolute best of your abilities – even
if you think you
aren’t
up to it!
Make a list
of your personal relapse triggers.
• If you sense yourself sliding, seek help immediately.
• Add to your routine a daily assessment. As you are falling asleep
review the day and the
times you
felt the most vulnerable. Keep tabs on these.
• Surround yourself with people who care for you and listen to them.
They may be able to
see
signs that you do not.
Deal with
problems as they arise. Assume a “take charge” attitude and do not let things
fester.
• Don’t put off handling personal responsibilities such as opening mail,
paying for traffic
tickets, or
paying taxes.
• Brainstorm ideas for solving these problems and then create a
reasonable schedule for
doing so.
If balancing your checkbook is overwhelming, for example, set aside time at the
end of each
week to balance for the week. By keeping up with it, you aren’t faced with an
impossible
task at the end of the month!
Become
familiar with your limitations such as lack of rest, working too many hours,
not
working out,
extreme emotionalism.
• Honor your limitations and don’t deny that
you have them.
Talk to
your doctor if you feel your medications are not working properly.
• Keep a journal of side effects so that you are better informed when
you speak with your
doctor.
• If you are still desperate to stop, talk with your doctor about trying
a different type of
medication
or working on a doctor-approved alternative to medication.
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