A pretty simple yet powerful part of preventing relapse is developing a wellness toolbox, or list of things you can turn to help pick yourself up when you’re having a particularly hard time, according to the experts at The Substance Abuse and Mental Health Services Administration (SAMHSA). The great part of creating a toolbox as part of your recovery plan is that it can grow, change and develop depending on your stage of recovery.
Start by taking note of what makes you feel good throughout the day – whether a healthy breakfast or midday mantra. Or, ask friends, family members and counselors for some ideas or suggestions. The key is to write down everything – from easy strategies like taking a deep breath to more planned activities like getting a massage.
Here are a few suggestions to get you started, according to SAMHSA.
- Eat three well-rounded meals a day or six smaller meals to fend off cravings.
- Drink plenty of water (aim for eight 8-ounce glasses).
- Stick to a regular sleep/wake schedule (even on weekends).
- Take time to do something you enjoy or a favorite hobby. Some ideas: Do a puzzle, knit, color, cook.
- Escape in a healthy way by watching a favorite movie or Netflix series or get lost in a good book.
- Do a relaxation exercise, like deep breathing, stretching, meditation, or yoga.
- Write in a journal.
- Call an encouraging friend or family member.
Relapse Prevention at Complete Harmony
To prevent relapse and ensure long-term sobriety it’s crucial to have long-term strategies for dealing with physical and psychological cravings, negative patterns, emotional duress, poor self-esteem and more. Our holistic approach to recovery helps clients change behaviors from the inside out; rather than just putting a bandage on addictive tendencies. To learn more about our alternative relapse prevention program, call today: 866-930-4673.
