Are you in alcohol recovery? If so, congratulations on taking the first step to sobriety! However, recovery is a journey, not a destination. There will be ups and downs, and relapse is always a possibility.
That’s why it’s important to have a solid plan in place to prevent alcohol relapse. Here are 10 tips to help you prevent alcohol relapse:
- Avoid high-risk situations.
If you know that being around certain people or being in certain places is likely to trigger your drinking, do your best to avoid those situations. This may mean avoiding bars, clubs, and parties, or it may mean cutting ties with friends or family members who are still using alcohol.
- Stay busy.
Boredom is one of the most common triggers for relapse, so it’s important to find ways to keep yourself busy. Take up a new hobby, join a club or sports team, volunteer, or take classes. When you have things to do, you’ll be less likely to turn to alcohol.
- Be honest with yourself.
If you’re feeling tempted to drink, it’s important to be honest with yourself. Acknowledge your feelings and talk to someone about them, whether it’s a friend, family member, therapist, or sponsor. Ignoring your urges will only make them stronger.
- Build a support network.
Recovery is easier when you have people to lean on. Build a network of supportive friends and family members, or join a recovery group. Knowing that you have people who care about you and want to help you stay sober can be a powerful motivator.
- Take care of yourself.
Physical and mental health problems can increase your risk of relapse, so it’s important to take care of yourself. Eat a balanced diet, exercise regularly, get enough sleep, and find ways to manage stress. When you’re taking care of yourself, you’ll be less likely to turn to alcohol.
- Be prepared for cravings.
Cravings are a normal part of recovery, but they can be tough to deal with. When you have a craving, try to ride it out for at least 20 minutes. Distract yourself with something else, or call a friend or sponsor to talk about what you’re feeling. The more you practice resisting cravings, the easier it will become.
- Have a plan.
If you do find yourself in a situation where you’re tempted to drink, it’s important to have a plan for how you’ll deal with it. This may include having an alcohol-free drink in hand, leaving the situation if necessary, or calling a friend or sponsor for support.
- Avoid people and places associated with drinking.
If there are certain people or places that make you think of drinking, do your best to avoid them. This may mean staying away from old haunts, such as bars or clubs, or avoiding social situations where alcohol will be present.
- Get help if you slip.
If you do have a drink, it’s important to get help right away. Call your sponsor or therapist, or go to a meeting. You can also contact your counselors from your alcohol rehab facilities in Boise or wherever you are located. Admitting that you need help can be hard, but it’s an important step in preventing further relapse.
- Seek professional help.
If you’re struggling to stay sober, it may be time to seek professional help. A therapist or counselor can help you identify and address the underlying causes of your drinking, such as stress, anxiety, or depression. Therapists can also provide support and guidance as you navigate recovery.