Seven strategies to prevent substance-use relapse

Recovery is important to us at Mass General Brigham Health Plan. That’s why we are one of the first health plans in the country to offer recovery coaching to our members.

While addiction recovery is an incredible accomplishment, it is a path best not walked alone. If you or someone you know struggles with substance-use disorder, help is available. There are people who want to support you.

In recognition of National Recovery Month, let’s look at seven steps to prevent relapse.

1. Commit to self-care
   Self-care is a foundation of recovery. It can be difficult to focus on staying sober when your basic needs aren’t being met. Committing to self-care means meeting those needs, so you can stay on top of your game and function at your best. This means getting enough sleep, eating well, and exercising. It can also mean managing stress and nurturing your relationships with others.
   
   
2. Attend meetings
   Attending meetings is one of the best things you can do for yourself, whether you’re newly sober or have some time under your belt. Programs like Alcoholics Anonymous (AA) and SMART Recovery offer peer Guidance and support come from individuals who have been exactly where you are. You can also obtain a sponsor through AA as part of the 12 Steps.
   
   
3. Utilize HALT
   HALT is an acronym that stands for hunger, anger, loneliness, and tiredness. This is one way you can assess your physical and emotional needs before acting. Assessing how you feel takes only a minute and can prevent you from making rash decisions. If you self-assess and find that you’re hungry, angry, lonely, or tired, you should self-prioritize and try to meet those needs.
   
   
4. Know your triggers
   Knowing your triggers is a great way to prevent relapse and maintain overall self-awareness. Think about the things that trigger you and compile a list. Maybe it’s being around people drinking or the smell of marijuana. Maybe it’s bar restaurants or being around people who are under the influence. Once you know your triggers, you can purposely limit your exposure to them.
   
   
5. Practice saying no
   In a perfect world, nobody would offer drugs or alcohol to a person in recovery, but it happens and it’s best to be prepared when it does. Practice saying no to that hypothetical beer or joint. Only provide as much explanation as you’re comfortable with and maintain firm boundaries. Remember, it’s okay to remove yourself from triggering situations.
   
   
6. Try mindfulness
   According to the American Psychological Association, mindfulness is the “awareness of one’s internal states and surroundings.” It’s an evidence-based practice that has been shown to promote self-esteem, empathy, focus, a sense of autonomy, and more. How you practice mindfulness is up to you, but you may want to try meditation, body scans, breath work, or changing up your routine.
   
   
7. Make an emergency contact list
   Making an emergency contact list is vital to maintaining your sobriety. Having someone to call when you’re triggered and wanting to use is one of the best gifts you can give yourself. It could be a family member, a friend, a sponsor, or the Suicide and Crisis Lifeline. Make sure you have a number to call when you’re feeling emotional and in need of support.

If you’re struggling with substance use disorder and seeking treatment, Mass General Brigham Health Plan can help. Call Customer Service at the number on the back of your member ID card. We can help you find a treatment center, a behavioral health specialist, or a peer recovery specialist.

Recovery coaching is available to all Mass General Brigham Health Plan members. Learn more about recovery coaching at Mass General Brigham Health Plan.

For more on how to support a loved one in recovery, visit The Health Column, a Mass General Brigham Health Plan publication.

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