Leaving rehab is a significant step in your recovery journey. When you reach this point in recovery, you will most likely feel a mix of emotions. While you may be feeling excited and relieved that treatment is over, you may also feel anxious about what your new life has in store for you. You may be worried about maintaining your sobriety once you return home and have to manage your triggers on your own. These are normal things to feel, and you shouldn’t be embarrassed for feeling them. There are ways to maintain your sobriety in the future by working on your coping mechanisms, knowing your triggers, and more. Here is how to stay sober after leaving treatment.
First and foremost, you need to make sure you know your triggers before leaving rehab. At some point in your treatment, you will most likely discuss this topic with your counselor or therapist, helping to make a list and come up with strategies of what to do if you come across a trigger. This is not a one-and-done session, as you should hang onto that list as you transition from rehab back into everyday life. This way, you can be aware of your triggers as you move forward to keep your sobriety protected. Remember, this list is not permanent. It can and will change over time, and that’s okay. Make sure you reflect on it every once in a while to refresh yourself and be prepared for future potential triggers.
Once you are aware of your triggers, it is also good to have some relapse prevention strategies to help you overcome challenges in recovery. This does not always mean situations where you encounter a trigger, but also instances where you don’t have a lot of energy, your mood is low, or you are just feeling tempted to go back to using drugs and alcohol. Some good relapse prevention strategies include:
HALT stands for Hungry, Angry, Lonely, and Tired. This acronym is meant to be used when you feel tempted to use drugs or alcohol. Think of this acronym and ask yourself if you feel the symptoms it lists. Using this can be extremely helpful - when cravings come about, they are usually triggered by hunger, anger, loneliness, or lack of sleep. Therefore, you should use this acronym often to help you take care of yourself and prevent relapse.
Another relapse prevention strategy to have on your radar is playing the tape through. When you feel the urge to use again, play out the scenarios that could happen if you return to drug or alcohol use. Think about where your addiction led you before; did you always feel sad? Were you incarcerated as a result of your substance use? Most likely, relapse will lead you to these places again. Playing the tape through will have you considering both the short and long-term consequences of relapsing. This way, you can make more rational decisions when you feel tempted to use and reduce your risk of relapse over time.
When you are new to sobriety and aren’t sure how to maintain it while living on your own, you should try to get involved in more sober activities. These can include joining a sports team, taking a fun class, hiking, listening to your favorite music, and more. You can do countless things that will help you meet other sober people to encourage your recovery. Boredom is one of the most common triggers for potential relapses, so it is essential to fill your time with fun, sober things to do.
While you may be excited to leave the treatment bubble, it is crucial to continue going to support group meetings. These meetings will provide you with a community and safe space to talk about your troubles in recovery and give you the necessary support you need. You will meet more sober friends you can hang with that won’t pressure you to drink or use drugs on a Friday night. Groups will also provide information and activities regarding sobriety to help you maintain it over time.
Another common mistake that individuals in recovery make once they leave treatment is not going to their follow-up appointments. Many get overly confident in recovery and think they no longer need these appoints. However, sticking to them will make it easier for you to continue practicing relapse prevention strategies and knowing your triggers. It will also provide you with someone that can notice potential changes in your habits, behavior, or routine that could point to a possible relapse down the road. Even if you feel you can handle things on your own, continue going to your appointments to give yourself the best chance at long-term sobriety.
Leaving treatment is a huge step in your recovery journey. While it is exciting, you need to make sure you are prepared to continue maintaining your sobriety without the daily support of treatment staff in rehab. Living on your own in sobriety is a whole new level you will have to adapt to. It is crucial to have your relapse prevention strategies handy and engage in sober activities to ensure you are successful in maintaining your sobriety. NorthStar Transitions wants to make sure each and every client is prepared for life outside of treatment. Our alumni program can help you stay connected to our facility and those you met while undergoing treatment at our facility. You should also know that we are here to support you even years after you left us, as we want to make sure you are doing well and staying sober. Call us today to learn more at (303) 558-6400.
