Emotional Skills That Help Prevent Relapse

There is no single reason why someone on a recovery journey may relapse. Often, it is a combination of environmental factors and triggers, such as stress, peer pressure, withdrawal, and lack of self-awareness or confidence. Recovery from addiction is a long, hard journey, and, for some, the light can seem to be very far away. During a relapse, someone addicted to drugs or alcohol may simply give up on themselves and return to addictive behaviors as a crutch. They may be comforted by these substances and crave the way they used to feel or how they used to behave while abusing them.

Relapse prevention involves different techniques and skills. Trained mental health professionals, clinicians, medical doctors, and therapists will work with a patient with the idea of preventing relapses from occurring in the first place. At a substance abuse rehab program, these professionals teach different coping mechanisms as well as the soft skills to help prevent relapse.

Soft skills are interpersonal qualities and attributes. Unlike teachable hard skills, such as software programming or speaking a foreign language, soft skills are developed through experience. They can be picked up over time by interacting with different people and living through unique circumstances. Soft skills are important for all aspects of our lives — from schoolwork to career progression to personal development — and can help prevent relapse.

In this article, we examine five soft skills that help prevent relapse.

1. Communication

   Clear communication is key for anyone in recovery. There will be times when someone needs to set boundaries over their comfort levels. As an example, your friends may encourage you to go out with them to a bar or a house party where drugs and alcohol will be present. However, this situation may not be the best for you if you are still in recovery. Instead of ignoring the invitation, you should be upfront and let your friends know that you will not be attending because of the presence of these substances.

   Another instance when communication may be necessary is if you are struggling with feelings of isolation or even depression. Recovery can be an isolating experience, especially if you feel like you are not being adequately supported by family members or friends. Instead of feeling down and sorry for yourself, you could have a conversation with your support group and clearly state what type of help you need to be successful on your road to recovery.

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2. Self-Awareness

   Self-awareness is knowing and fully understanding one’s thoughts, behaviors, and feelings. It’s discerning what emotions are coming up and why. While everyone feels down in the dumps on one day or another, being self-aware is recognizing these low periods and when it may be time to seek professional help.

   Being self-aware can be useful in recognizing early warning signs and triggers before a relapse occurs. By recognizing triggers early on, you can prepare how best to react to these emotions. Instead of reaching for alcohol when you are feeling anxious, you can instead get out of the house and go for a walk, or talk with a friend on the phone. Tuning into your emotions is a learned practice, one that can be useful in situations beyond the recovery journey.

3. Mindfulness

   Mindfulness is more than putting on a meditation app and channeling inner peace for a few moments. While this is certainly an example of mindfulness, the practice encompasses much more than meditation. Mindfulness is about being fully present in the moment, avoiding distractions, and not judging how you feel in the moment. A calm, focused mind allows you to make better decisions for yourself, preparing a mug of tea during times of stress instead of cracking open a beer.

   On your recovery journey, you’ll learn different coping mechanisms related to mindfulness. In addition to meditation, you may also be taught about diaphragmatic breathing — a grounding exercise to help center yourself in the present moment. Body scans can also help improve sleep quality, while mindful eating can be a sensory experience and allow you to be truly thankful for the nutritious food on your plate.

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4. Self-Discipline Routines

   Creating routines for yourself is considered a soft skill because it incorporates aspects of self-control, time management, and even discipline. Having a routine can help set yourself up for success during your recovery. Knowing what to anticipate next can be calming for your nervous system, helping you move out of ‘fight or flight’ mode and into a state of ‘rest and digest’.

   Routines should be based on your specific goals, as well as likes and dislikes, behaviors, and systems. A morning routine, for example, could start with you waking up before anyone else in the household to begin a mindfulness practice. You may journal your thoughts and write a few things down that you’re truly thankful for. Then, you may go outside to ground your feet in the earth or take your dog on a walk before coming home and making breakfast for yourself and your family.

   Routines can, and should, be adapted over time, so don’t think that you need to have a perfect 10-step morning routine to be successful in recovery. Speak with your therapists, counselors, and support groups for ideas on how to feel more control over your actions by incorporating different habits into your day-to-day life.

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5. Stress Management

   Related to routines is stress management, or the ability to cope with life’s different pressures. Whether you’re stressed about your current recovery journey, managing multiple to-dos at work, frustrated with a family dilemma, or something else entirely, stress can have a significant impact on your recovery. Those who struggle with substance abuse disorders may have first turned to drugs or alcohol due to stress. Breaking this cyclical habit can take time and will likely require professional help.

   Stress management tools to consider include physical exercise, sleep hygiene, and boundary setting. Movement can help release built-up tension in the body, and a walk around the park can improve mood and energy levels. Getting a solid night of sleep is essential for well-being, which is why a consistent bedtime routine can be beneficial in your overall wellness and recovery. Boundary setting means saying “no” when there is already too much to do or when you’re starting to feel overwhelmed. It’s better to start setting boundaries early before you reach complete exhaustion or even burnout.

Conclusion

Communication, self-awareness, mindfulness, routines, and stress management are five soft skills that can help someone in their recovery. All of these skills can be picked up through experiential learning, combining emotional intelligence, adaptability, and other personal attributes.