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Stages of Change (Relapse (Help (hear the distress, normalise 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
        
        lies
        
        "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"
        
        think what you could lose
        
        think of the hopelessness and despair
        
        share how you feeling
        
        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
        
        distract yourself
        
        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
        
        do recover one day at a time
        
        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
        
        challenge thinking
        
        make relaxation part of your recovery
        
        tense
        
        tend to do what’s familiar and wrong, instead of what's new and right
        
        repeat the same mistakes you made before
        
        relax
        
        more open to change
      - 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
        
        glamorizing your past use
        
        fantasizing about using
        
        thinking about relapsing
    - - 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
      - hard to stop the process of relapse at this point