Relapse Prevention Starts Long Before Treatment Ends

The signs of relapse often reveal themselves gradually in the person’s emotions and mental state long before they take another drink or hit of a drug. A personalized intervention toolkit may include formal behavioral therapists and spiritual leaders in your local church. Identify your triggers and practical action steps to manage them, such as a wellness-based lifestyle that builds strength and provides positive distraction.

The Department of Health and Human Services Office of Minority Health reported that Black American adults were 7% less likely than American adults overall to have ever used an illicit drug, but alcohol abuse is a growing concern. The higher likelihood of more severe outcomes (i.e., overdosing and criminal prosecution) despite lower drug use is even more reason for Black Americans to have several avenues to avoid relapse before treatment completion.

What Are the Stages of Early Relapse?

Successful recovery planning means understanding potential roadblocks ahead, such as the three stages of relapse.

Look out for these behavioral changes:

1. Emotional: You begin isolating yourself, and self-care starts to decline.
2. Mental: You’re thinking about hitting the bottle or needle again, maybe romanticizing it.
3. Physical: You start using again.

What Routine Can Prevent a Post-treatment Relapse?

Getting professional help in Atlanta addiction recovery programs such as Inner Voyage Recovery Center means you’ll have formal care to help with your recovery. However, your journey may include other resources, from faith-based programs to working up a sweat with others.

Finding Faith in Oneself and Above

While Apollonia may have replaced her in the film Purple Rain, Denise Matthews, also known as Vanity, was known for her beauty, star power, and being one of Prince’s many protégés in the 80s. However, Hollywood success meant easy access to drugs, which included crack cocaine. 

After a 1994 overdose, Denise left Hollywood and began evangelizing her testimony of recovery and healing through the church and became an ordained evangelist.  She passed away at age 57 from sclerosing encapsulating peritonitis, but the “Nasty Girl” left behind a legacy of surviving addiction with grace and spiritual restoration.

He went to prison as Malcolm Little, but he came out as Malcolm X. In addition to feeding his mind in the prison library, Malcolm further found recovery for his substance abuse through his new faith in Islam. 

He, of course, went on to become a minister and one of the most outspoken civil rights advocates in history. Instead of prison being a dead end, it was the catalyst for his spiritual awakening and cleansing to start a new life dedicated to fighting for justice on behalf of black Americans.

Both Malcolm X and Vanity went from substance use to finding a purpose and connection through:

• Their faith
• Their advocacies
• Strong community 

Many local congregations have faith-based recovery groups to help Black Americans in a culturally and spiritually focused approach to healing. The Partnership of African American Churches (PAAC) can be the source of a recovery coach and mentor.

Seeking Full Body and Mind Fitness

Part of successful recovery planning involves nutrition and positive activities that can distract you from unhealthy urges. Regular physical exercise helps stimulate dopamine and endorphins. These hormones help you feel good while reducing anxiety and depression likely to occur during withdrawal.

A balanced diet that promotes a healthy gut can stabilize your mood and replenish the neurotransmitters that substance use may have damaged or depleted. If regular cooking is too much at the beginning of recovery, stay on top of health with meal delivery services such as:

• Hungryroot
• CookUnity
• HelloChef

Combine good food and exercise with proper sleep, and you can retrain the reward system in your brain to instead crave healthy daily activities.

A solid food recovery routine should include:

• Regular mealtimes
• Protein and fiber
• Vitamin and mineral supplementation

A place like Fit 2 Recover isn’t just a gym but a safe space for those in recovery to physically, mentally, and socially support each other. Here you’ll receive fitness, nutrition, and local community service opportunities to share a positive purpose with others on a similar life journey.

Frequently Asked Questions

What Are the 5 D’s of Relapse Prevention?

If you’re looking for practical coping strategies to help prevent relapse, check out the 5 D’s, which include:

1. Delay
2. Distract 
3. Deep breathe 
4. Drink water 
5. Discuss

Delaying your urges allows you to postpone the decision to cave into intense cravings. It usually passes in about 10 to 30 minutes after the initial peak. 

Try to shift your focus by engaging in a completely different activity. Distract yourself with something healthy or fun like going for a walk or cleaning your house. 

You can lower your stress response by breathing deeply. Do slow, mindful breathing while centering yourself to alleviate the physical tension an urge will cause. 

Don’t forget to drink your water. Drinking a glass of water gives your body a physical task to focus on and can help interrupt your thoughts for a chance to reset and hydrate.

Do you have a support system to talk to? Reach out to them quickly, whether it’s a:

• Therapist
• Sponsor
• Trusted friend

They’re there to help you get clarity and perspective.

What Is the Most Common Time to Relapse?

Once you’re in recovery from substance abuse, the first 90 days to one year are the hardest, as you’re at the highest risk of relapsing. This time, your body is adjusting to being substance-free, which can make you more sensitive to stress. Your body is still adjusting to different coping strategies.

However, after the first two years and beyond, the odds of remaining sober significantly improve.

Prep Against Potential Relapse Early On

Drug and alcohol abuse affects many Americans of all backgrounds. Black Americans can feel more of an impact even when using it less. That’s why anyone serious about getting clean should understand the reality of relapse and take steps towards a long-term recovery that won’t risk your health or freedom. 

It may take getting spiritual guidance, a fitness partner, as well as structured therapy in a professional setting to identify and manage triggers. As you adjust to being substance-free, the likelihood of relapse can decrease, giving you a new leash on life.

Understanding substance abuse and its potential damage can save a life. Learn more by checking other articles.