Rebel Against Relapse: Spotting Signals Before Slipping in Alcohol Recovery
For individuals on the path to sobriety, the journey is often marked by challenges and triumphs. One crucial aspect of this journey is understanding the concept of "prelapse"—the behaviors and warning signs that precede a potential relapse. By recognizing these warning signs early on, individuals can take proactive steps to prevent relapse and maintain their sobriety. In this article, we’ll explore the concept of prelapse, and common behaviors associated with it, and discuss strategies for overcoming these challenges.
What is Prelapse?
Prelapse refers to the period of time leading up to a potential relapse. During this phase, you may exhibit certain behaviors and thought patterns that increase the likelihood of returning to alcohol or another substance. By identifying and addressing these behaviors early on, you can redirect before a full relapse occurs.
Common Behaviors Associated with Prelapse
Isolation: One common behavior seen in prelapse is withdrawal from social activities and support systems. You may begin to isolate from your sober community, friends, and family, which can increase feelings of loneliness and vulnerability.
Negative Thinking: Negative thought patterns, such as self-doubt, pessimism, and feelings of worthlessness, can contribute to prelapse. These thoughts may stem from stress, anxiety, or unresolved emotions, making you more susceptible to cravings and urges.
Testing Boundaries: Another sign of prelapse is testing boundaries and engaging in what would be considered risky behaviors to your sobriety. This may involve spending time in environments where alcohol is readily available or associating with individuals who encourage substance use.
Lack of Self-Care: Neglecting self-care practices, such as exercise, healthy eating, and relaxation techniques, can also indicate prelapse. When individuals fail to prioritize their physical and emotional well-being, they may turn to drinking alcohol as a coping mechanism.
Ignoring Triggers: Disregarding or minimizing the importance of triggers—people, places, or situations that evoke cravings or temptations—can be a red flag for prelapse. Ignoring triggers rather than developing coping strategies to manage them increases the risk of relapse.
Increasing symptoms of anxiety or depression: Deteriorating mental health can be a risk factor for relapse. Symptoms of emotional distress, such as mood swings, angry outbursts, depression, suicidal thoughts, or anxiety, often precede a relapse.
Romanticizing past substance use: you might find yourself longing for the relief that a substance once provided. Romanticizing the past is a common trap that may blur the memory just enough to result in a relapse.
Strategies for Overcoming Prelapse
Awareness: The first step in addressing prelapse is recognizing the warning signs and acknowledging the potential risk of relapse. By increasing self-awareness and understanding personal triggers, you can avoid relapse.
Building Support: Get to a meeting! Surrounding oneself with a strong support network is essential in overcoming prelapse. This may include friends, family members, therapists, or participation in online sobriety support communities. Having individuals who understand your experience exactly, and can offer guidance during challenging times can make a significant difference.
Developing Coping Skills: Learning effective coping skills to manage stress, cravings, and triggers is crucial in preventing prelapse. This may involve mindfulness techniques, relaxation exercises, journaling, or seeking professional therapy to address underlying issues. The Luckiest Club developed The Sober 90 for those new to sobriety (or not so new) to get a handle on these exact skills enhancing their sobriety toolbox.
Creating a Plan: Developing a plan for managing cravings, avoiding triggers, and seeking support is essential. Having a plan in place provides structure and guidance during times of temptation and uncertainty.
Self-Compassion: Practicing self-compassion and forgiveness is vital in overcoming prelapse. Rather than beating yourself up for slip-ups or setbacks, approach the slip or relapse with kindness and understanding, recognizing that recovery is a journey with ups and downs.
The Bottom Line
Grasping the concept of prelapse and clocking the behaviors tied to it is crucial to your sobriety.
You've got to ramp up your awareness, rally your crew for support, hone your survival skills, draft a battle plan against relapse, and show yourself some damn self-love.
It's about flipping the script—taking those challenges head-on and refusing to let them knock you down.
Relapse isn’t a badge of failure; it's a rallying cry for revolution, a chance to rise a stronger and even more badass sober human than ever before.
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