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In active addiction, it is often the perspectives and assumptions (often, incorrect assumptions) of the individual that contribute to the issues experienced and, in turn, create the heightened emotional response to those issues that serves to exacerbate the situation. In these times of perceived crisis, it is more likely that someone will pick up and get high or drink – and that applies in recovery as well as when the person is actively working to avoid relapse.
For this reason, it has been found to be effective in addiction treatment to directly identify and address the assumptions and perspectives that drive a person’s experience. The idea is that, once identified, the incorrect assumptions and unhelpful perspectives can be shifted to ones that are more helpful to the person’s ability to remain sober and thus eliminate many of the perceived stressors that can trigger relapse.
Once identified, there are a few different ways to address those incorrect or unhelpful frameworks, but two of the more common include: (1) to accept the issue for what it is, without placing upon it a “good” or “bad” judgment label, and (2) to reframe the issue so the value and positive aspect of the experience are evident.
Positive Framing
It can be beneficial to find something positive to learn from an experience. Even something undeniably difficult such as divorce can bring powerful lessons. For example, though a divorce may not be ideal, it can open the door to new discoveries and opportunities, and the freedom to explore the world as an individual rather than as part of a couple.
This framework is helpful when applied to far smaller incidents as well – the kind that may seem insignificant or inconsequential but can ultimately be a trigger for relapse. For example, someone not responding to a text as quickly as you would like or getting cut off in traffic can trigger a strong response – but it doesn’t have to if you reframe the experience as needed.
Rather than focusing on the pain, hardship, or even irritation triggered by an experience, focusing on the positive can help people to process things more easily and move forward with a lesser risk of relapse.
Acceptance
The practice of acceptance also begins with identifying the perspectives and assumptions that are not serving someone in recovery. Rather than trying to find something positive to focus on, the idea is to allow the situation to be what it is with no judgment of any kind – positive or negative.
For example, in the event of a divorce, the client may identify the behaviors that may have contributed to the change, and then work on letting go of positive and negative feelings of judgment – judgment of the other party and of oneself. Rather than trying to find anything beneficial in the experience, the individual focuses instead on simply acknowledging the feelings that inevitably come with such a huge experience – and letting them pass, paying attention instead to what is happening in this moment.
Similarly, when the initial response to someone not answering a text or being cut off in traffic may be frustration or high stress, the practice of acceptance would translate into the person using coping mechanisms (e.g., deep breathing) to remain calm, simply let the experience be what it is, and move on without judgment.
Coping with Triggers and Cravings
Triggers and cravings can be significant challenges during the recovery process. However, there are several strategies you can use to cope with them effectively.
Identify Your Triggers
One of the first steps in coping with triggers is identifying what they are. A trigger is anything that makes you want to use drugs or engage in addictive behaviors. Common triggers include stress, anxiety, social situations, and certain people or places.
Once you have identified your triggers, you can develop a plan to avoid or manage them. For example, if social situations are a trigger for you, you may decide to avoid parties or gatherings where drugs or alcohol will be present.
Develop Coping Strategies
Another important step is developing coping strategies that work for you. These strategies should help you manage your cravings and stay focused on your recovery goals.
Some effective coping strategies include:
- Mindfulness meditation
- Exercise
- Deep breathing exercises
- Journaling
- Talking to a trusted friend or family member
Seek Professional Help
Finally, it's important to remember that seeking professional help can be an essential part of coping with triggers and cravings. A therapist or addiction specialist can work with you to develop a personalized plan for managing your triggers and staying on track with your recovery goals.
Overall, coping with triggers and cravings requires patience, persistence, and a willingness to seek help when necessary. By identifying your triggers, developing effective coping strategies, and seeking professional support when needed, you can successfully navigate the challenges of recovery and achieve lasting wellness.
Seeking Professional Help and Support
While acceptance and positive framing are important approaches to recovery, it's also crucial to seek professional help and support. Recovery is a complex process that often requires the guidance of trained professionals.
One of the key benefits of seeking professional help is that it can provide you with a supportive network of people who understand what you're going through. This can be especially important if you feel isolated or alone in your recovery journey.
Additionally, professional help can provide you with access to a range of tools and techniques that can help you manage your addiction or illness. For example, therapy can help you identify the underlying causes of your addiction or illness, while medication can help alleviate symptoms.
However, it's important to note that seeking professional help is not always easy. It may require reaching out for support from friends and family, as well as overcoming any stigma or shame associated with seeking help for mental health issues.
Overall, seeking professional help is an important part of any recovery journey. If you're struggling with addiction or illness, don't hesitate to reach out for support from trained professionals who can guide you on your path towards healing and wellbeing.
Shannon’s Story
Shannon often felt uncomfortable in social situations. She believed that most of the people she met were unkind to her and often viewed her with suspicion or condescension. She found her interactions with most people to be distasteful as a result and dreaded attending social events. Her anxiety about dealing with negative reactions of people she met was so great that she began to take a sedative or smoke a joint before she left the house – and then, when she got where she was going, she didn’t feel truly comfortable unless she had a drink in her hand.
Says Shannon: “It wasn’t until I went to rehab that a therapist suggested to me that the people I met were not actually negative towards me at all. It was suggested that I put that assumption on new people I met even if they were reacting to me normally. I assumed they would not want to talk to me and so I acted in such a way that I was the one who put them off and ended up creating the exact situation I was trying to avoid.”
After this revelation, the therapeutic work turned toward adjusting behaviors to make room for the idea that people may be open to her – and that if they were not, it may be due to something about them and not personal against her. Since she could not control the responses of others, she practiced acceptance of whatever transpired in order to feel more comfortable.
Says Shannon: “It took time to go into new situations with this new way of looking at things. I mean, it’s one thing to say that I’m going to open up to this idea and another to actually meet someone and not immediately feel angry and defensive or insecure – and sometimes, I had to fake it. But over time, it became easier. Not only did I not focus on what the other person thought of me, I didn’t care as much about anyone else’s opinion.”
Setting and Achieving Realistic Goals during the Recovery Process
Setting and achieving goals is an important part of any recovery process. However, it's important to set goals that are realistic and attainable. Here are some strategies for setting and achieving realistic goals during the recovery process:
Start Small
One effective strategy is to start small. Rather than setting a goal to completely eliminate your addiction or illness, start by setting smaller goals that you can achieve on a daily or weekly basis. For example, you may set a goal to attend one support group meeting per week or to spend 10 minutes each day practicing mindfulness meditation.
Be Specific
When setting goals, it's important to be specific about what you want to achieve. Vague goals like "get better" or "be healthier" can be difficult to measure and achieve. Instead, set specific and measurable goals such as "reduce alcohol consumption by 50%" or "exercise for 30 minutes three times per week."
Track Your Progress
Tracking your progress is an important part of achieving your goals. This can help you stay motivated and focused on your recovery journey. Consider keeping a journal or using an app that allows you to track your progress towards your goals.
Celebrate Your Successes
Finally, it's important to celebrate your successes along the way. Recovery can be a challenging journey, so it's essential to acknowledge and celebrate each step forward that you take. Celebrating your successes can help boost your confidence and motivation, making it easier to continue working towards your long-term recovery goals.
By starting small, being specific about what you want to achieve, tracking your progress, and celebrating your successes, you can set yourself up for success in achieving realistic goals during the recovery process. Remember that recovery is a journey with ups and downs – but with patience, persistence, and dedication towards achievable goals – lasting wellness is possible!
Acceptance vs. Positive Framing: Which Is Best for You?
As you begin the process of identifying the behaviors and perspectives that may be complicating your life in recovery, you have the option to determine how best to shift your experience and thus improve your ability to remain sober as well as your quality of life. What works best for you?
