Stages of Change

  1. Pre-contemplation
  1. Contemplation
  1. Preparation
  1. Action
  1. Maintenance
  1. Relapse

not interested in change

recognise there is a problem

Help

realise a need for change

Help

put plans into effect

temptation is strong

consider feasibility of change

addressing barriers

setting achievable goals

short-term rewards may sustain motivation

may meet resistance to change from others

Help

setting goals

planning to prevent relapse

consolidate new patterns of behaviour

former behaviour less desirable

coping strategies in place and working

Help

setting goals

planning to prevent relapse

reverted to old behaviour

may see themselves as failures

may be seen as a learning experience

may be in distress

Help

hear the distress

normalise relapse - common

reframe distress as learning experience if appropriate

identify triggers for relapse

encourage HS with past successes and achievements

emphasis behaviour change is a process

setting goals

planning to prevent relapse

Stages of relapse

Emotional relapse

Mental relapse

Physical relapse

not thinking about using, but emotions and behaviours are setting you up for a possible relapse in the future.

signs

Anxiety

Intolerance

Anger

Defensiveness

Mood swings

Isolation

Not asking for help

Not going to meetings

Poor eating habits

Poor sleep habits

symptoms of post-acute withdrawal #

understanding helps to avoid relapse

early stage of relapse = easiest to pull back from

later stages = the pull of relapse gets stronger and the sequence of events moves faster

Relapse prevention

recognizing being in emotional relapse

Recognize that you're isolating and remind yourself to ask for help.

Recognize that you're anxious and practice relaxation techniques.

Recognize that your sleep and eating habits are slipping and practice self-care.

If behaviour not changed and live too long in the stage of emotional relapse you'll become exhausted.

want to escape

move into mental relapse

changing behaviour

practice self care

Why use drugs/alcohol?

escape

relax

reward

relapse when lack of self care and create situations that are mentally and emotionally draining that make you want to escape

Relapse prevention

think through relapse

share how you feeling

distract yourself

do recover one day at a time

signs

thinking about people, places or things that are part of using

minimising past consequences

seeing old using friends

bargaining

lying to others and to yourself

planning your relapse

challenge thinking

lies

think what you could lose

think of the hopelessness and despair

change of scenary

go for a walk

give yourself 30 min

don't give your cravings room to grow

most cravings don't last very long - 15-30 min

go to a meeting

tell someone you're thinking about using

they'll understand

everyone there has those thoughts before

cravings are easier to handle when you talk to someone about them

Not about saying no just before you pick up a drink or drug

that's focusing on the last and most difficult stage

that's why you relapse

happens gradually #

glamorizing your past use

fantasizing about using

thinking about relapsing

"this time will be different"

"I'll be able to control my use this time"

"I'll just have one drink"

"no one will know"

don't think about whether you can stay abstinent forever

when you're struggling and having lots of urges, tell yourself that you won't use for today or for the next 30 minutes

make relaxation part of your recovery

tense

relax

tend to do what’s familiar and wrong, instead of what's new and right

repeat the same mistakes you made before

more open to change

hard to stop the process of relapse at this point