Navigating life in addiction recovery can have both bright spots and challenges. In treatment, you learn about addiction and develop skills to put it in the past. Most people require ongoing support and commitment to avoid relapse–that is, using substances again after a period of abstinence.
A relapse can feel like a major setback. While it is common for people in recovery to experience at least one relapse, avoiding it is the best bet. This takes a little knowledge, practice, and dedication to sobriety. You will likely do a lot of that work during your treatment program, but you will also need to keep learning and practicing for the rest of your life.
Living life in recovery means facing your triggers and finding ways to avoid giving in to your cravings. One of the most important things people can learn to avoid a relapse is to stop and think before giving in to a craving. This is hard to do when you are under stress.
Hunger, anger, loneliness, and feeling tired are common stressors that can impair your ability to resist cravings. They are normal human experiences that can play a major role in whether you can avoid relapse or not.
In this article, we will explore the concept of H.A.L.T. and how understanding common stressors can help you avoid a relapse.
The acronym H.A.L.T. is used to help people remember to check in with their physical and emotional stress before making a major decision. It serves as a reminder to halt (stop) and take some time to think and make a healthy choice.
H.A.L.T. stands for Hungry, Angry, Lonely, Tired. When people are hungry, angry, lonely, or tired, they are more likely to make impulsive decisions. This is true in all areas of life, but it is especially meaningful for people in addiction recovery.
One of the most important factors in avoiding relapse is learning how to effectively cope with stress. Being hungry, angry, lonely, and tired are common, daily stressors that most people experience. Learning to be aware of these stressors and managing them can help people make better, healthier decisions about their behaviors. Having effective tools to cope with stress makes it more likely that people can stay engaged in recovery and committed to sobriety.
Many people experience changes in their appetite when they stop using drugs or alcohol. Some live with anxiety or depression that makes it difficult to shop or prepare meals regularly. Other people are simply too busy to eat healthy meals on a regular schedule.
Many people experience stress when they are hungry. Even if you are not aware that this is a source of stress, going long periods without eating or not getting adequate nutrition can put stress on your body.[1] Make it a goal to eat regular, healthy meals and snacks. This may mean planning ahead or being creative. The more regularly and nutritiously you can eat, the less likely it is that hunger will derail your progress.
Anger is a normal, human emotion. However, without good coping skills, it can lead people to make impulsive decisions they later regret. There are many effective ways to manage anger, including:
Anger can be a symptom of anxiety or depression. It can also signal to you that your boundaries are not being respected. Talking to a therapist or addiction counselor may help you identify the source of your anger so you can manage it better.
Loneliness can lead people to make destructive decisions, including abusing substances. People often self-medicate with drugs or alcohol to dull uncomfortable feelings, including loneliness.
People in recovery may experience loneliness as they stop spending time with friends who still use or drink. It is important to form new, healthy relationships with other people in recovery and other supportive people. There are many ways to build a sober support network. Consider:
Recognizing loneliness and actively working to address it can help you reduce your stress.[2] This can help reduce your likelihood of relapse.
Work, school, keeping up with things at home, parenting–daily life can be demanding. Adding medical checkups, therapy appointments, 12-step meetings, and other recovery activities can stretch your time even more. Finding enough time to rest and sleep may feel like a challenge.
Start by going to bed at a regular time each night. Create a simple, relaxing pre-bed routine that helps you wind down. This could include reading, journaling, doing some gentle stretching, or having a cup of herbal tea.
Avoid caffeine in the afternoon and try to stay away from screens for an hour or so before bedtime. Get regular exercise during the day and focus on reducing your overall stress. Taking these steps can help you get better, more refreshing sleep.
Michael Herbert, The Recovery Guide, has more than 30 years of experience working closely with individuals and families dealing with addiction and recovery issues. He is a seasoned Coach and can help you and your family establish long-term goals and access the tools you need for continued abstinence and recovery for the entire family. Get in touch with Michael today at 561-221-7677 to schedule an appointment.
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