How to avoid relapses in addiction: 10 useful tips

To overcome an addiction, it is very important to protect yourself from the possibility of relapse.

The word addict comes from the Latin word "addictus", which can literally be translated as "slave" or "debtor". It therefore implies a relationship of obeisance to an external element (the drug in this case), which becomes the creditor of a very expensive existential debt.

In the same sense, addiction subjects the person to a succession of changes at the neurological and behavioral level (investment of a lot of time and effort searching for the drug). (investment of much time and effort searching for and consuming the substance) that end up dispossessing him of his genuine freedom and agency.

The process through which a history of consumption is abandoned is not simple, and involves facing many difficulties that must be successfully overcome. The best thing, in this case, is to have useful tools at our disposal to make the road more bearable.

In this article we will reflect on how to avoid relapses in the addictionThe aim is to offer keys that can contribute in a positive way in this moment of difficulty.

How to avoid relapses in addiction: 10 keys.

Dependence to any drug involves the appearance of two basic processes: tolerance (need for an increasing consumption of the substance to perceive effects equivalent to those of the beginning) and withdrawal syndrome (discomfort in the absence of the substance in the body).

Craving (or desire) describes a pressing need to consume the substance when faced with stimuli that have been associated with it over the years (places, people, etc.). Their involvement is common in a very high percentage of slips and relapses.

Giving up drugs is not an easy process, but it can also be a path full of satisfaction. In order to help facilitate and enhance such an effort, here are 10 keys based on the available scientific evidence on how to avoid relapses in addiction.

1. Seek a socially stimulating life

Many studies clearly point out that living in socially impoverished environments is a major risk factor for recreational use. for recreational drug use to progress directly to dependence.

This finding has even been reproduced in animal models, with research comparing the addictive behavior of mice depending on whether they had the company of other rodents or whether they lived in solitude (and with few incentives, such as tubes and wheels with which to move around and exercise).

Thus, it is known that having an adequate social network is elementary to reduce the risk of relapse in those who are in the process of in those who are in the process of complete abandonment of drugs. It is essential to have people close by who offer emotional support (sincere understanding, active listening, etc.), instrumental support (material help when needed) and affective support (hugs and positive interactions).

It is also important to keep a distance from friends whose consumption habits may contribute to a later relapse, especially at the beginning of the process.

2. Avoid risky situations

When the person enters the process of abandoning a drug, it is recommended that at the beginning he/she avoids any individual or situation that could have been related to the consumption of the drug. Such a strategy is known as stimulus control.Its purpose is to make environmental and behavioral modifications aimed at reducing the presence of craving (intense desire to use that arises when exposed to places or people with whom the substance was used).

Over time (and as the person acquires greater control over his or her ability to inhibit the urge to use), it may be useful to expose oneself to the situations one was avoiding (since one will not always be "running away" from reality), doing so initially in the company of a trusted person. In this way you will gain a sense of superior control and develop a strong self-efficacy to manage desire-related affects.

This is also a perfect occasion to train some assertive behaviorssuch as saying "no" to an offer.

3. Go to therapy

Substance use can erode motivation for once rewarding activities to the point that there is often an abandonment of everything that connected the person to others. The process of reclaiming all that we once were involves facing a difficult realityThe process of recovering all that we once were implies facing a difficult reality, in which many of the sources of reinforcement and satisfaction may have vanished, so that a deliberate effort must be made to recover them or to look for different ones.

In this process it is important to have the help of a therapist, with whom to enhance the available coping strategies (or learn new and useful ones) to adapt to the environment and enrich it in a way that is personally satisfying. Also possible deficits in impulse control and decision making may also need to be addressed.two common problems among those who have lived a long history of consumption.

4. Beware of micro-decisions

During the first months of quitting a substance, the person becomes increasingly in control of the situation and feels progressively more emotionally detached from his or her period as a user. Thus, all the precautions that used to be taken in order to maintain abstinence enter a period of greater laxity, in which a slip in consumption (isolated and occasional use of the drug) or a complete relapse is more likely to occur.

This is due to the assumption of decisions that may seem innocuous on the surface, but that harbor a real threat: "for one more a real threat: "nothing will happen to me for one more", "it's been a very hard day", "it's been a very hard day".It has been a very hard day, so today I deserve it", etc. There is ample evidence in the literature on this effect, so the person should remain cautious despite having gone through the most critical stage. Although it is true that the first few months constitute a period of special risk, relapses that occur later on are usually directly associated with these micro-decisions.

5. The effect of violating abstinence

Slips in use, and even relapses, can be part of the normal process of quitting any substance. When taken in a constructive sense, they can provide valuable information about the precipitating factors in which they occurred.When they are assumed in a constructive sense, they can provide valuable information about the precipitating factors in which they took place, and provide an incentive to articulate strategies aimed at promoting personal resources with which to reinforce abstinence in the future. However, the opposite result is often triggered: the abstinence-violating effect.

This effect describes the painful emergence of profoundly negative thoughts about oneself as a result of the slip or relapse, such as "I knew I couldn't handle it" or "those who thought I was a horrible person were right", which precipitate an adverse emotional state and episodes of binge drinking. Addressing the issue, and contextualizing it within reasonable limits, is essential.

6. Learn to regulate adverse emotional states.

Feelings such as shame, fear or anger can contribute to relapse among people who have learned to combat them with the strategy of consumption. It is relatively common for there to be some relationship between drug use and emotions that are difficult to bear or manage. It is for this reason that basic processes of regulation should be explored in depthThe first step is to learn how to identify, discriminate, accept and communicate internal states (for which the help of a good therapist may be needed).

In this sense, it is often also important to learn appropriate relaxation strategies, with which to mediate difficult emotions and anxiety (especially in its physiological dimensions). The most commonly used strategies are diaphragmatic breathing and progressive Muscle relaxation, as they have been shown to contribute positively to the healing process.They have been shown to contribute positively to the process and to increase the feeling of control over one's emotional life.

7. Develop a hobby

When drug use takes hold, it not only dramatically displaces all the other things that used to bring happiness, but also stands out as a motivated behavior that brings some degree of "satisfaction" (despite the negative consequences that almost always accompany it). This is because its effects directly affect the brain's reward system (ventral tegmental area and nucleus accumbens), a circuit related to positive reinforcement and feelings of pleasure.

The abandonment of drugs can leave a very important gap in lifeThis will have to be counteracted with an activity that allows moments of relaxation and enjoyment. In any case, it is possible that for some time one may live with an annoying feeling of inertia, but as the weeks go by, new goals will be set to pursue (or the old ones will be recovered). In this process, the support of others and the deliberate search for moments in which to enjoy the simple things is fundamental.

8. Avoid alcohol consumption

Even if you have not been dependent on alcohol, but on another substance, it is very important to avoid its consumption. It is a drug that has depressant effects on the central nervous system, inhibiting the prefrontal cortex and stimulating impulsive behaviors. Thus, under its effects it is much easier to weaken the effort to maintain abstinence, and to experience a slip or a complete relapse.

On the other hand, there are many people who combined alcohol with another substance (such as cocaine, for example) during their drinking phase. In these cases, the subjective sensations of drunkenness can act as a precipitating stimulus for the craving for the other drug.. In the specific case of the combination of alcohol and cocaine, the effect can become devastating, because inside the organism they are chemically transformed into cocaine ethylene (related to acts of violence and even sudden death).

9. Communicate your decision to others

Talking to others about your decision to stop drinking has two very important effects: it can motivate social support from the environment and generates new expectations of the person who is getting ready to quit. who is getting ready to quit the addiction. Such expectations may be very different from those that existed up to that point (since it is not uncommon for frictions to have occurred in interpersonal relationships that could have contributed to a gray shared horizon) and promote the desire to act in a way that is congruent with the commitment made.

10. Draw up a decisional balance sheet

Decisional balance sheets are a useful exercise when people are about to make a change in their lives. It involves taking some time to writing down on a piece of paper the expected advantages and disadvantages of the new scenario, detailing all the good things you want to achieve by giving up your new life.It involves spending some time writing down on a piece of paper the expected advantages and disadvantages of the new scenario, detailing all the good things one wishes to achieve by stopping drug use (both in the medium and long term). This activity allows you to clarify the initial confusion and establish a much clearer goal to pursue.

Once all this has been written down on paper, it can be useful to keep it in a pocket when you foresee the imminence of some risky situation (visiting a place where you used to consume, going to a party where others will use drugs, etc.) and read it whenever it is deemed appropriate (especially if you perceive that the desire is increasing and you are about to give in to it). It is a very good way to reactivate the neurological processes (prefrontal cortex) that oppose craving, and continue to maintain abstinence and enhance a sense of self-control.and continue to maintain abstinence and enhance the feeling of self-control.