Maryland State Funded Drug Rehabs: Plan Ahead Once a person has a solid grasp of their triggers, they can act accordingly. This might be as simple as taking a different route home from work in an effort to avoid passing a place where drugs and alcohol are used. If you must attend a function, such as a wedding where you know alcohol will be served, create a mocktail recipe and share it with the bartender so you wont feel out of place. Accept The Urge Rather than fight the intense craving to drink or use drugs, accept the urge and ride it out. This overwhelming feeling to drink wont kill you and given enough time, it will subside. Many urges will disappear in 10 to 15 minutes. If they do not, remove yourself from the situation youre in which could possibly be triggering your urges. In the past, you may have had a drink to cover up emotional or physical discomforts but now is the time to work through them and understand that discomforts in life are inevitable and are perfectly okay.
Maryland State Funded Drug Rehabs: Rational Thinking Weve all heard the term Stinking Thinking. Challenge your thoughts when an urge arises and ask yourself, Is this really what I want to do? Do I want to wake up hung over, ashamed, feeling guilty and riddled with anxiety? Thoughts like There is no way I can fight this or I might as well have a drink and get it over with are counterproductive.These thoughts need to be examined and stopped immediately. If a situation is causing you to want to drink, examine your thoughts. For example, youre having a bad day at work and the boss just reamed you out. Instead of rushing off to the local pub, analyze the conversation and pull out nuggets of information that you can improve on to better perform at work.
Maryland State Funded Drug Rehabs: Distractions and Replacement If a stressful situation cant be avoided, distractions are a great way to overcome urges. Create a list of healthy distractions that you can refer to if a craving is overwhelming so you dont have to think too much. Distractions can be anything from a brisk walk or run, swimming laps, calling a friend, reading a book or cleaning. Choosing an exercise, offers the added bonus from a boost of endorphins, which will help to reduce the stress and anxiety you may be feeling. Practice mindful meditation to find a peaceful resolution. Visualize yourself going through the motions of your distraction to help you to get started. This will ease any anxiety and fear that can trigger cravings. Keep a positive attitude, and understand that with practice, healthy habits will override negative ones.
[center]Maryland State Funded Drug Rehabs: Participate in Relapse Prevention Therapy There are many 12 step and non-12 step alternatives where people in recovery from drugs and alcohol can learn the necessary skills to avoid relapses. SMART Recovery is a non-religious cross-talk therapy where people can discuss their struggles with triggers and cravings, as well as listen and learn from the experiences of others. Cognitive Behavioral Therapy is another incredibly useful tool that develops a positive skillset in recovery and helps people understand the relationship between thoughts, emotions, and behaviors. The most important thing to remember is that recovery from addiction takes time and relapse is a natural part of the disease, just as experiencing triggers or cravings are a normal part of recovery. Instead of feeling guilty or depressed, staying focused and positive can lead to a happy and healthy sober lifestyle.
Maryland State Funded Drug Rehabs: Expect that youll feel low for some time to come.In line with tip #1, this tip encourages you to recognize and, more importantly, understand that you will most likely feel low self-esteem for some period of time yet. How long will vary from one individual to another, and theres no set time-table that you should hold up to yourselves and think that you should be better by now. When you arent trying so hard to determine what your self-esteem is all the time, youre better able to concentrate on doing the work of recovery. That alone will help you immensely as you continue to make progress and become stronger in sobriety.
Maryland State Funded Drug Rehabs: Self-esteem comes from within. It is not something you get from others. Naturally, you want to receive as much help as possible. Reaching out to others for advice and accumulating tips and techniques works well in most situations, but when it comes to boosting your self-esteem, this is not something that you can receive from others. It has to originate from inside you.