How to Overcome the Fear of Relapse in Your Recovery Journey Through Mindfulness?
Using mindfulness to prevent relapse (MBRP)
Depending on the individual, different factors may be the root of an addiction. The pleasure experienced by the addict fuels their addiction since it provides them with a feeling of satisfaction. Cravings and urges have different meanings. Cravings are the irrational desire to use an addictive substance, whereas drives are the intention or impulse to do so. Once the excitement is diminished or gone, one develops a craving for the same sensation, which develops into an addiction that is challenging to break. As tolerance grows for the particular addiction’s object, more exposure is required for the same amount of pleasure to be felt. The practice of mindfulness in MBRP may lessen the connection between craving and drug use and boost resistance to relapse.
Relapse prevention is seen to function well with behavioral therapy. Only lately has mindfulness been investigated as an addiction solution. Treatment options include mindfulness-based cognitive behavior therapy (MCBT), mindfulness-based stress reduction, and other approaches. MBSR and mindfulness help lessen anxiety and discomfort as well as psychological distress
Tips to Begin Using Mindfulness Exercises
Being able to practice mindfulness anyplace and at any moment is one of its benefits. To benefit from this increased awareness, you don’t need to accept a certain belief system or devote a lot of time and effort. All you need to do is be open to trying out different ways of seeing the world.
Focus on the current situation
The majority of people who attend addiction treatment are ex-escape artists who sought to escape the stress and worry of everyday life. We excel at disappearing. Being attentive and in the moment teaches us to face reality as it is, not how we interpret it. Concentrating to everyday experiences like your feet ascend and descend as you walk to your car, the way soapy water slides across your hands as you clean the dishes, and the texture and flavor of food as you consume a meal can help you become more attentive. It may take some skill to do this frequently, but it’s one of the simplest mindfulness exercises we do. You will stay in the present, the space where you are now living, by taking notice of the tiny things.
Observe Your Breathing
Stress makes it simple to get into a destructive cycle of self-defeating ideas. In these circumstances, we must actively care for our emotional wellbeing. The restoration of calmness and discipline that maintains our rehabilitation on track can be achieved by concentrating on the breath. Try to take brief, deliberate “breathing pauses” throughout the day—for instance, when you’re at a traffic or in line, or before you check your email or leave for a meeting. Take a breath via your mouth while inhaling through your nose, keeping the length of the exhalation slightly longer than the inhalation. Keep noticing how the feeling of air flowing into and out of your body keeps you calm and nourishes you.
How to Feel at Ease with Being Nervous
People in recovery need to have a comfort level with discomfort. They frequently believe that those who are not addicts don’t struggle with the same issues or feel the same unpleasant feelings. They believe that doing so is justifiable or essential in order to get rid of their unfavorable emotions. The mental hurdle is to show that unpleasant emotions are not indications of inadequacy but rather a natural aspect of life and chances for development. Making clients feel at ease in their discomfort might lessen the urge for them to turn to addiction as an alternative.
Understand Your Emotions
Anxiety, impatience, stress, wrath, and low self-esteem are examples of internal triggers. A good technique to become conscious of one’s triggers and lower the chance of relapsing is to make a list of both external and internal triggers.
A good technique to become conscious of one’s triggers and lower the chance of relapsing is to make a list of both external and internal triggers.
Realize that you can only make plans for the future and not influence it.
Anxiety has its roots in the prospective; you stress and fear about what could happen. You can stay in the moment and avoid being paralyzed by fear of the future by adopting a mindfulness practice. The mindfulness practice involves deciding to view every situation as a chance. By practicing mindfulness, one may experience, observe, and respond to events in the present moment with awareness. You purposefully avoid engaging in self-talk about potential outcomes, actual outcomes, and potential future outcomes. Fear and concern are frequent signs of anxiety. Anxiety is a typical problem for those with addiction.
Since fear is a fleeting sensation fed by constant concentration, becoming consciously self-aware of the factors that create your fear and concern about the future helps reduce these anxious symptoms. Your obsessive thoughts feed the dread and keep it there. Focus on the here and now to get rid of anxiety about the future. Change, though, depends on the consciousness level. Without awareness, transformation is impossible. You will have the best health, mind, and spirit to take on life’s possibilities if you constantly practice being in the now rather than regularly worrying about the future.
Relapse prevention is based on four major principles. First, relapse happens gradually and has a set progression. Helping people identify the early phases, when the odds of success are the highest, is the aim of treatment. Second, recovery is a stage-by-stage process of personal development. There is a danger of relapse at every level of rehabilitation. Third, cognitive therapy and mind-body relaxation are the key relapse prevention methods because they alter negative thinking and foster good coping mechanisms. Fourth, the majority of relapses may be accounted for by a few fundamental principles. These few guidelines can help individuals concentrate on what’s essential by guiding their behavior.