Pillars of Relapse Prevention
Create a new life where it is easier not to use.
Staying away from high risk situations such as HALT, high risk people and friends.
Challenging risky thinking and distracting yourself when you have a craving
Healthy boundaries
N-
O-
N- Notice Nature
O- Observe Your Breathing
This is the cue that you may notice that our body does to us. (hot ears and neck, increase heart rate, sweaty palms etc.)
Physical Cues
"You don't have to hit ____ to stop drinking"- Jolene Park
Rock Bottom
Let go and Let ___
God
Ask for help and develop a recovery circle
Going to recovery groups
Finding and communicating with a sponsor
Doing step work
Reach out when you are struggling or having a craving.
U-
R-
U- Unite with Others
R- Replenish with Healthy Foods
These are the cues that you may notice that you do to your body. (grind teeth, make fist, pace, look away, stare at someone etc.)
Behavioral Cues
"If you are having a craving, your brain is really craving ____" Addictions Neuroscience 101
Dopamine
It works if _____
You work it
Be completely honest with yourself and everyone in your recovery circle
Hold yourself accountable without judgment
Be impeccable with your word
Teach your recovery circle what it looks like for you when you are starting to relapse (thoughts, feeling, and behaviors)
I-
S-
I- Initiate Movement
S- Sit in Stillness
These are the cues that you may notice with other feelings (secondary and primary ____)
Emotional Cues
"If you are in your head, they you are ______" Mel Robins
Behind enemy lines
One day
At a time
Create healthy eating and sleeping patterns
Work with your PCP and tell them that you are in recovery
Celebrate small victories
H-
Daily Double- what are some examples of healthy things that end in ING and unhealthy things that end in ING
H- Harness Creativity
Healthy- Fishing, Painting, Gardening, etc.
Unhealthy- Drinking, Using, Overeating, etc.
These are cues that you may notice by self talk or fantasizing about things.
Cognitive Cues
"Using something outside of yourself, in an attempt to fix how you feel, to the detriment of yourself"- Mandi Saligari
Addiction
KISS
Keep
It
Simple
Stud
Don't try to negotiate your recovery
Fully accept that you cannot control your substance use
Either you are working on your recovery, or your next relapse. There is no in between.
You will never "find time" for anything. You have to "make time" for your recovery.
The Purpose of the acronym NOURISH
To replenish and increase the GABA, Serotonin, and Dopamine neurochemicals in our brain instead of using substances.
What is the purpose of noticing cues (how do they help keep us sober)
The higher on the emotional meter, the less our prefrontal cortex (thinking brain) works and our reflexive (autopilot) behaviors happen. The sooner we recognize the cues, the sooner we can use our coping skills, and keep our thinking brain working.
"The opposite of addiction is not sobriety. The opposite of addiction is _____" Johan Hari
Connection
Serenity Prayer
God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.