problem solving skills in recovery

8 Essential Life Skills for People in Recovery

Here are eight of the main life skills people in recovery will benefit from practicing in their daily lives. These skills are proven to support individuals during their recovery journey:

• Practicing Self-Care:  A common denominator of emotional relapse is poor self-care. Self-care can reduce stress levels and combat anxiety and depression. This includes getting adequate sleep, eating nutritious foods, meditation and journaling to develop positive coping strategies to combat depression, anxiety, and other negative emotions and thoughts.
• Preparing Healthy Meals : Just as making healthy food choices is important, individuals in recovery also need to learn how to create a meal plan, shop for groceries, and prepare their own meals. The chemicals in junk food 
• Setting and achieving personal goals:   One of the top life skills in recovery should also include making goals. Years of continued substance abuse may have left some people feeling hopeless, without any life goals or aspirations. Goals keep life moving forward and prevent old habits from seeping back in. Others may have never had goals in the first place. Fortunately, recovery is the perfect time to start defining and pursuing personal goals.
• Maintaining a clean living space:  Learning how to maintain a clean living space is not just good practice in discipline, but it will also make returning home a whole lot easier, especially for those who have family members. Having a clean home environment can increase one's feelings of self-worth and help to reduce stress.
• Managing finances  - Another primary recovery life skill is managing finances. Financial planning and management may be difficult for a person in recovery, as they may be used to allocating all their money to acquiring drugs and/or alcohol. There are many free resources online to help individuals learn how to  practice budgeting, saving, and planning for these expenses.
• Building healthy relationships  -Building healthy relationships is one of the most important and challenging new life skills for addicts in recovery. While the person in recovery is adjusting to their new life of sobriety, their family and friends will also be adjusting to the change. Regardless of how family and friends respond to an individual’s newfound sobriety, it is vital that people in recovery focus on find ways to build and enhance relationships with others by communicating clearly, expressing emotions in a healthy way, listening, and identifying and coping with triggers in social situations/ These skills can be gained by interacting peers at our Recovery Community Center. 
• Managing time -  In the past, people who were addicted most likely spent the majority of their time and energy using or obtaining drugs and/or alcohol. In recovery, these individuals must learn to fill their time with goals, activities, and recovery-oriented work. One of the best ways to practice time management is to invest in a daily planner or online calendar. Using a planner or calendar to schedule out free time is a great way to avoid boredom and wasted time, which put a person at higher risk for relapse.
• Finding and maintaining employment -  Maintaining a good job is one of the many things that makes life more meaningful, especially for those in recovery. There are many organizations like RCNC in North Carolina that help people in recovery find and obtain employment through community connections. Our community partners help individuals learn how to search for employment using various methods, fill out applications, create or update a resume, and how to properly present themselves in a job interview.

How to Learn Problem Solving Skills in Addiction Recovery

Apr 20, 2022

Getting sober is only one problem to solve in addiction recovery. It may be why people who start treatment only focused on quitting drug use or drinking have trouble maintaining their sobriety. Problem solving skills are valuable tools to learn and develop during treatment. It serves far more purposes than helping you avoid a relapse. Let’s introduce some common barriers to recovery and share some benefits of learning problem solving skills during inpatient treatment to overcome them.

Some of the common problem solving barriers in recovery are denying there’s a substance use problem and looking for faults with any type of recovery program. Learning problem solving skills can be a valuable asset in getting and staying sober. Men can benefit from these skills by learning how to brainstorm solutions and reserve judgment about a potential solution until it’s tested. Experiential therapies help men struggling with substance use disorders learn effective problem solving skills while focusing on immersive physical activities, including drama therapy, art therapy, and outdoor adventures.

Common Problem Solving Barriers in Recovery

Many obstacles can interfere with your ability to start and sustain recovery. A negative attitude towards treatment is one of them. By identifying these barriers right away, you can learn how to minimize them and free yourself to accept help in your recovery journey.

1.Looking for faults with recovery

A person looking for faults with recovery might mention their own past attempts at getting sober. They might use other people’s inability to stay in recovery as an example too. Their focus is on what doesn’t work and they assume nothing will work for them.

2. Feeling a sense of self-pity

An excessive sense of unhappiness over your addiction troubles can be a barrier to staying in recovery. You might only focus on yourself and not see what you share in common with other people in recovery. You may mistakenly assume your situation is far worse than others or outside of your control.

3. Overreacting to comments or criticism

You may feel defensive when people suggest you need treatment. You may get aggressive verbally or physically. You may argue that your emotional state has nothing to do with your drinking or drug use. Stress and anxiety can accompany any conversation about the need for recovery help.

4. Denying there’s a problem

Telling yourself or others that nothing is wrong with your drinking or drug use creates a large obstacle for recovery efforts. Your sense of objectivity may disappear. You may ignore the evidence in your life, present in lost trust in relationships, inability to stay financially independent, loss of income, or health and legal consequences.

5. Seeing only one solution

Thinking of recovery as one stay in a 28-day program might be your perspective now. You don’t allow yourself to see a recovery solution as being composed of several elements. Your inability to accept other kinds of help or suggestions cuts off potential paths to sober living.

6. Ignoring mental health needs

You have tried treatment programs more than once, but believe there’s no connection to the state of your mental health. You may be aware of your depression, anxiety, or post-traumatic stress yet do nothing to address it. You may have unresolved trauma that affects your sleep, relationships, and anxiety levels, and blame those symptoms on other people.

The Benefits of Learning Problem Solving Skills for Men

Learning problem solving skills is essential for both recovery needs and for life, in general. The process should be simplified to help you take small steps towards a larger goal. You’ll want to start by naming the problem and being as specific as possible. If a large problem is made up of several smaller problems, take on the smaller problems one at a time.

Once you’ve isolated one problem to focus on, brainstorm to come up with a variety of possible solutions. You don’t have to do the work alone. Look to trusted friends and family members to help weigh the pros and cons of each solution.

When you’re informed about possible consequences, it’s important to decide how to solve the problem, follow through on the behavior necessary to put the decision into action, and take note of the outcome. The solution may not work as well as you imagined (or at all), but it’s still a valid attempt and something for you to learn from before trying again.

Practicing problem solving skills in addiction recovery provides numerous benefits. You learn how to approach a problem from different dimensions. You think about how large the problem is and how it might look to an outside observer. You imagine how life will look once the problem is solved.

Learning problem solving skills encourages people to remain open-minded to all potential solutions. You’ll get in the habit of letting ideas flow before immediately eliminating them. You may discover an idea evolves over time or gets combined with another idea to produce the solution you need.

Examining the potential outcomes of each solution is a useful way to assess positive or negative consequences before you make a decision. This helps you measure your choices differently. You can even begin to look at the probability of success from a specific solution.

Experiential Therapies Should Include Problem Solving Skills

Experiential therapy is an immersive approach to treatment for addiction and mental health disorders. Beyond talking, a person in experiential therapy may participate in role-playing, acting out events of the past, music, poetry, arts and crafts, and more. By getting their body involved in the experience, it can open aspects of their emotional and psychological states.

Experiential therapies can be a promising setting for introducing problem solving skills in addiction recovery. Consider the potential problem solving available in the form of drama therapy. A person can recreate or re-enact a past conflict while in a safe setting. Once the conflict is introduced, they can learn how their response might have been improved so a better outcome was reached.

Art therapy is another form with the potential for problem solving skills development. A person is able to identify what challenges they face with a medium. They might have little or no experience with sculpting or pottery. They may need to ask for help with a drawing technique. A shortage or lack of material might prompt them to find a way to work around the issue.

Outdoor therapy introduces a person to adventures in the wilderness and serves as an excellent context for problem solving. Learning to adapt to changing environments or endure the physical demands of being on a trail tests problem solving skills in real-time. There may even be the presence of some kind of risk along the way that they’ll want to identify and overcome.

When people are given opportunities to engage with objects and their environments, this is much more in line with how their recovery needs will appear. Experiential therapy gives them a chance to practice these critical problem solving skills while under the supervision of a therapist. What they learn about their strengths and limitations can shape how they address their recovery work indefinitely.

How to Ensure Your Addiction Center Offers Experiential Therapies that are Right for you

Experiential therapies are a valuable part of any addiction treatment program, and finding out what an addiction center offers is easy. You can call one directly and ask about experiential therapies that include problem solving skills. Also, you can evaluate what an addiction center provides based on its website content.

Experiential therapy is designed to be engaging and comes in a variety of forms. At Origins Recovery Center, you’ll see them listed as recreational therapies and include a variety of physical activities, teamwork exercises, and improvisation. The focus is on the activity itself, rather than an individual person. This therapy allows even inhibited men to feel more comfortable with the therapeutic nature of a session and free themselves to remain actively involved.

Team-oriented games can help men develop good communication skills, an asset in solving problems as a group. They can also help men learn strategies to compete effectively and handle the emotions associated with a poor outcome. In some cases, they may be able to plan ahead while other activities prompt them to come up with solutions in the moment.

Origins Recovery Center is a well-known care provider offering a range of treatment programs targeting the recovery from substance use, mental health issues, and beyond. Our primary mission is to provide a clear path to a life of healing and restoration.

We offer renowned clinical care for addiction and have the compassion and professional expertise to guide you toward lasting sobriety.

For information on our programs, call us today:  866-875-1558 .

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How to Improve Problem-Solving Skills in Recovery

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An important skill set emphasized in substance use counseling is re-learning how to problem solve more effectively to make the journey towards long-lasting recovery smoother. Without these valuable tools, people are more likely to struggle through treatment and have difficulty fighting relapse. Several key steps are crucial to adapting better problem-solving skills that should be exercised often and implemented when necessary.

Common Recovery Pitfalls that Require Problem-Solving

Everyone’s journey through treatment is unique, and people face various daily challenges that require fixing to ensure success. The most common barriers are:

• Emotional dysregulation
• Relationship problems
• Financial strife
• Untreated mental illness
• Trouble adjusting to new routines

These issues aren’t exclusive to addiction recovery. Still, those early in the treatment process may have difficulty handling these matters because they previously depended on substances to help them cope. Thankfully, learning how to approach these uncomfortable circumstances, with the support and guidance of loved ones and counselors, is half the battle.

1. Identify the problem

The first basic step to taking on a problem is to identify and acknowledge all its components clearly. This can help ease some anxiety surrounding an issue, making it easier to face with a clear head. Once the problem has been identified, the urge to push it aside or procrastinate dealing with it becomes less desirable, which is vital to making changes towards a resolution. 

2. Break it down into smaller parts

When a problem feels overwhelming because it encompasses a handful of more intricate issues, the best course of action is to break things down into smaller pieces and solve them independently. Sometimes this requires sitting down with a pen and paper and making a list or a web showing how these parts work together, which will help clarify what needs to be done first in order for the next part of the big problem to be remedied.

3. Consider the consequences

Mapping out the possible outcomes of how a problem will be solved can train the brain to think in terms of foresight and alleviate the urge to react impulsively. Solution A for a problem can potentially lead to outcomes 1, 2 or 3 in terms of desirability. This method of mapping out potential answers also allows for “backup plans” to be in place in case the first solution doesn’t go well. Not only does this exercise temper expectations more realistically, but it also helps people brace for the unexpected, giving them a boost of confidence.  

4. Seek help

There are times when a problem truly feels insurmountable, and some expert or seasoned advice is needed. Listening to other people’s stories of overcoming a similar issue can help spark ideas on approaching the matter more efficiently. Although it’s tempting to outsource problem-solving to someone who appears to be more capable, it’s important to take advice and apply it to the situation rather than seek others to take it on.

AppleGate Recovery provides life-changing medication-assisted treatment for those looking to overcome addiction. The comprehensive outpatient programs available allow people to receive specialized professional care for substance use disorder in a flexible and confidential office format that puts recovery in their hands. To learn more about these programs and how outpatient MAT works at AppleGate Recovery, fill out an online form or call a local office today and speak with knowledgeable and compassionate staff. 

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The Ultimate Guide to Developing Effective Recovery Skills

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Developing recovery skills is a crucial aspect of achieving lasting sobriety. Having these skills allows people to face and overcome various challenges in life. While each person’s journey to recovery is unique, there are certain key skills that can significantly enhance the likelihood of success.

Use this guide to learn the importance of developing effective recovery skills and obtain practical tips to incorporating them into your own path to sobriety . Whether you are new to recovery or have been in treatment for a while, this guide is a valuable resource.

The Role of Recovery Skills in Overcoming Addiction

Overcoming addiction requires more than abstaining from drugs or alcohol. It necessitates a fundamental shift in mindset and the development of new coping mechanisms. This is where recovery skills come into play. They provide individuals with the tools they need to navigate the challenges and triggers of daily life without resorting to substance use.

Here are some strategies that can assist you in effectively dealing with the various situations and emotions you may encounter on your journey to sobriety. These skills can range from practical techniques for managing cravings to broader abilities like emotional regulation and problem-solving.

Developing effective recovery skills is like building a strong foundation for your sober life. The more skills you have in your toolkit, the better equipped you’ll be to face the ups and downs of the recovery process. Developing these skills requires time and practice, but the end result is priceless.

Essential Recovery Skills for Lasting Sobriety

1. Self-awareness and Acceptance

Self-awareness is the ability to acknowledge and comprehend one’s own thoughts, feelings, and actions. In the context of recovery, it means being honest with yourself about the impact of addiction on your life and having the willingness to make positive changes. Self-acceptance goes hand in hand with self-awareness, as it involves embracing who you are, including your strengths and weaknesses .

To develop these skills, consider incorporating practices like mindfulness or journaling into your daily routine . These can help you become more attuned to your thoughts and emotions. One should try to recognize the specific things or situations that cause negative emotions, behaviors, or reactions, and then come up with ways to handle or cope with them effectively.

2. Effective Stress Management

It is a crucial skill for recovery as stress is a common trigger for substance use. It involves finding healthy ways to cope with and reduce stress, such as exercise, deep breathing, or engaging in enjoyable activities.

When you’re in recovery, it’s essential to have a plan for managing stress. This plan can include a variety of strategies, from choosing self-care practices to do regularly to asking for support from loved ones, and even making changes to your environment to reduce stressors. The key is to find what works best for you and to be proactive in addressing stress before it becomes overwhelming.

3. Building a Sober Support Network

Recovery is not a solitary journey. It’s essential to surround yourself with a sober support network, which can include family, friends, and others who are also committed to a drug- or alcohol-free lifestyle . Developing this network is a valuable recovery skill because it provides you with encouragement, accountability, and understanding.

When you’re in recovery, having a strong support system can make all the difference. These are the people who will be there for you during the ups and downs, offering a listening ear, words of encouragement, and sometimes a gentle nudge in the right direction. But building a sober support network isn’t just about finding the right people; it’s also about being willing to ask for help and leaning on others when you need it.

4. Coping Mechanisms and Refusal Skills

Developing effective recovery skills is like preparing yourself for different situations that may test your commitment to sobriety. Coping mechanisms and refusal skills are two essential tools in your recovery toolkit.

There are strategies you can use to navigate challenging emotions or situations without turning to drugs or alcohol. Some common coping mechanisms include seeking support, engaging in healthy distractions, and practicing relaxation techniques. Refusal skills, on the other hand, are your ability to say “no” to substances confidently and assertively, even in the face of temptation.

5. Goal Setting and Planning

Goal setting and planning can provide a sense of purpose and direction in recovery . When you set specific, achievable goals for yourself, it gives you something to work towards and can help you stay motivated.

To make the most of this recovery skill , it’s important to set goals that are realistic and meaningful to you. Break them down to small steps and then create a plan of action. Remember, goal setting is a personal process, so don’t feel pressured to compare your progress to others. The important thing is to keep moving forward, one step at a time.

6. Improved Problem-solving Skills

Sobriety is a journey that often presents its fair share of challenges . That’s why having strong problem-solving skills is a valuable recovery skill. When you can effectively navigate and overcome obstacles, you reduce the risk of automatically using substances as a way to cope.

Improved problem-solving skills can be developed through practice . When faced with a problem, take the time to assess the situation, consider different solutions, and their potential outcomes. Do not hesitate to seek help from your support network or a counselor, as they may offer a fresh perspective or guidance.

7. Regular Self-care

Self-care is a vital recovery skill as it involves prioritizing your physical, emotional, and mental well-being. It’s all about taking time for yourself and doing activities that relax and recharge you.

When you’re in recovery, self-care is non-negotiable. It’s like giving yourself the time and attention you need to stay strong and focused. Self-care can be done in different ways, such as getting enough sleep and eating well. The key is to make self-care a priority and to be intentional about carving out time for it in your schedule.

Developing recovery skills and life skills in addiction recovery is crucial for a successful recovery journey . Life skills in recovery are about building a fulfilling life that makes substance use less appealing. The development of life skills for recovering addicts is an ongoing process that requires practice and commitment.

Life skills activities for adults in recovery can provide practical experience in applying life skills in various situations.

You’ll Have a Safe Haven at Haven House Recovery

Are you or a loved one struggling with addiction? Addiction recovery in Clarksville, TN is possible through Haven House Recovery Center . We understand the importance of developing effective recovery skills and problem-solving skills in addiction recovery . We provide personalized treatment plans that include life skills activities for adults in recovery to help you on your journey. Let us give you a safe haven as you heal and recover.

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life skills for recovery after addiction treatment

What are life skills.

Life skills are incredibly important to develop after addiction treatment. Not only will these skills help individuals succeed in daily life, but they are necessary for living an independent life.

Life skills cover a broad area. These skills are important for performing nearly every task in daily life. They can be as mundane as learning how to tie a shoelace to as essential as proper communication and interpersonal skills. Typically, life skills are defined in six key areas. According to the World Health Organization, these areas are like skills include:

• Communication and interpersonal skills
• Creative and critical thinking
• Problem-solving and effective decision making
• Self-awareness
• Assertiveness and self-control
• Resilience and the ability to cope

While this list is not an exhaustive list of skills, all these traits are important to be able to live independently and be successful during recovery. To avoid relapse, it is important to take all these skills into account and reflect on one’s strengths and challenges. It may also be helpful to talk to a mental health professional to identify any lagging life skills. 1

Why Are Life Skills Important for Recovery?

Although refraining from using substances is the most obvious step in addiction recovery, there are several other steps that the individual will have to go through to avoid relapse and proceed with the recovery process.

To fully recover from an addiction, the individual must reflect on the past issues that may have impacted their addiction from the start. Once these life skills and potential issues have been identified, the individual can attend therapy or work with a mental health professional to start to re-develop these skills.

• Personal life skills after treatment: After treatment, individuals must learn to develop personal life skills, such as communication, empathy, and interpersonal skills. These skills are important for repairing past relationships, maintaining past relationships, and developing new relationships. 2
• Self-care: While it is a buzzword, self-care is one of the most important activities that anyone can partake in to feel good. Self-care can be as simple as going for a daily walk or taking some time to oneself, but the key is that the activity is something that the individual enjoys doing.
• Having daily routines: Daily routines can help maintain life skills. For that reason, it is important to establish every team that works with an individual schedule and make sticking to it a priority.
• Managing stress: Because stress is one of the leading causes of relapse, it is important to use coping mechanisms to properly manage stress. 2 Additionally, an individual must be able to identify when they are feeling stressed and locate potential triggers to properly manage that stress. 3
• Emotion control: Emotional control is important to maintain not only relationships but oneself. Substance use harms executive functioning, which is an individual’s ability to control impulses and manage themselves. It will take time to regain control of one’s emotions, but self-care and stress management are great ways to do so. 4

Important Life Skills Needed After Rehab

While many life skills involve being able to cope with stressful emotions and manage one’s stress, other life skills involve tasks that help the individual live independently and without the assistance of others. Some of the other life skills that will likely be needed after rehab include the following:

• Finding a Job: Finding employment post-rehab can be difficult. However, some rehabilitation centers will help in applying for jobs and resume help.
• Managing Your Finances: Managing one’s money is important to achieving independence. Some of the aspects of managing one’s finances include opening a big account, saving money, paying off debt, and learning to live on a budget.
• Home maintenance: It is important to maintain one’s home. Home maintenance does not necessarily mean learning plumbing or electrical work but simply that the individual must learn how to clean a home and make sure that all appliances and systems are operating safely.
• Cooking: Cooking and understanding nutrition are important skills for living a healthy lifestyle.

Life Skills for Recovering Addicts

While many treatment centers will offer group discussions and treatment sessions that discuss life skills, the recovering individual must understand the best ways to remain in recovery and avoid relapse. When it comes down to the definition, life skills training has its base in self-care and recognizing potential triggers.

Avoid Risky Situations

Because relapse can occur if the recovering individual sees people or passes places associated with past substance use, that individual should avoid any tempting or risky situations that could compromise their recovery.

Develop Coping Mechanisms

Many people first turned to drugs or alcohol to cope with stressful life events or situations. Someone in recovery should figure out which coping mechanisms work for them. The coping mechanisms could be as simple as taking a time to participate in deep breathing or removing oneself from the situation to go for a walk outside.

Manage Stress and Emotions

Figuring out how to identify one’s emotions and interpret them is a difficult thing to achieve. However, when someone is recovering from substance abuse, they can reflect continuously on their emotions and how emotions impact their behavior. Once the emotions have been identified, is easier to employ a coping mechanism and figure out a way to remove the stressor.

Develop a Routine

Developing a healthy routine can be a great way to assist in recovery. By sleeping well at night, maintaining a healthy diet, getting physical exercise, and employing self-care, the individual may be able to reduce their likelihood of a relapse.

Sober Living Can Include a Set of Life Skills

Living in a stable, alcohol and drug-free environment can be a crucial step to recovery. However, this environment can be difficult to find. Many individuals choose to go to a sober living facility as part of their recovery. Sober living is a safe place where an individual lives with other people who are also recovering from substance addiction.

Living in Recovery

Recovering from substance use addiction is more than simply abstaining from using alcohol or drugs. Recovery requires continuous growth, change, and an improved sense of self. Additionally, living in recovery means that the individual needs to continuously reflect on their actions as well as their impacts. It is vital to note that living in recovery is for life. It is not something that the individual will simply stop, it is a continuous process. 5

Being Able to Ask for Help

Being able to ask for help is an important life skill itself, and it is also a great way to help avoid relapse. Identifying triggers and relapse warning signs is one step closer to managing substance abuse, but it is not complete with being able to ask for help. Additionally, no one should be afraid to ask for help, and living in a sober living facility may give the individual the courage to reach out if they need more support.

Accepting Personal Responsibility

Even for individuals who do not struggle with substance use, accepting personal responsibility is a difficult task. As part of self-awareness, being able to accept personal responsibility for actions and reflect on the reasons for those actions as well as the impact that the actions had on others is an incredibly important skill that is needed for recovery. 6

Substance Abuse Support Groups

Partaking in substance abuse support groups is a great way to help promote life skills and self-care. Because the members of the group are engaging in discussion and talking about positive ways to manage addictive behavior, the use of groups not only builds social skills and comradery but helps support an individual as they maneuver the recovery process. 7

Substance Abuse Group Topics to Discuss

Substance abuse groups participate in large group discussions where many people share their experiences and ideas. Some of the life skills topics that may be discussed during substance abuse groups include:

• The importance of nutrition
• The importance of sleep period
• Discussing triggers and coping strategies
• Physical exercise
• The importance of sleep
• The importance of self-care

Substance Abuse Group Activities

By participating in various collectivities, group members can learn various life skills to help them cope with their experiences in rehab, recovery, and throughout their addiction. Some of the activities that groups may participate in include: 8

• Making a list of bad habits
• Participate in role-playing and mock interviews
• Playing charades to express oneself with body language
• Writing down a stream of consciousness
• Make lists of activities that one could do instead of using substances

Group Therapy

Group therapy is where several individuals who share an experience or disorder come together to discuss the challenges that they have faced and the ways they find work well to cope with whatever they’re facing in life. Group therapy can help its members develop social skills and work on communication.

Individuals need to be taught life skills to prevent further substance use or to give them the skills to avoid harmful decisions that impact not only their lives but those around them. Life skills training is an incredibly important aspect of recovery and should be a part of all treatment plans.

This information should not replace a visit to a doctor or treatment center. If you are concerned that you or a loved one might be suffering from addiction to multiple substances, ask for professional help today.

• https://www.skillsyouneed.com/general/life-skills.html
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050678/
• https://www.verywellmind.com/why-did-i-relapse-21900
• https://developingchild.harvard.edu/science/key-concepts/executive-function/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057870/
• https://www.unicef.org/
• https://www.sciencedirect.com/science/article/abs/pii/074054729390003K
• https://twodreams.com/dream-journal/142-substance-abuse-group-therapy-activities/

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How To Solve Problems in Recovery

Recovery from addiction is a difficult process that requires people to face and get past many hurdles. Problem-solving is an important skill that can help people get through the ups and downs of healing. People with good problem-solving skills can recognize triggers, deal with stress, and avoid relapse. In this article, we’ll talk about how important problem-solving is in recovery, what gets in the way of successfully fixing problems, and how to build and keep problem-solving skills.

What Is Problem-Solving?

Problem-solving is the process of identifying what the problem is and how to fix it. It involves figuring out what the problem is, getting information about it, coming up with ideas for how to solve it, weighing the options, and choosing the best course of action. Effective problem-solving is important for recovery because it can help people recognize triggers and avoid relapse.

Why Is Problem-Solving Important in Recovery?

Learning how to solve problems is extremely important for people recovering from addiction. When we know how to solve problems well, we can better tackle challenges and stressors. This helps build the confidence and self-trust that is essential for staying sober. When we learn how to solve problems, it helps us do something positive about them. That can make a huge difference in the recovery process.

How to Become a Problem-Solver Instead of a Problem-Haver

In general, problem-solving helps us form healthier coping strategies. While it takes time and practice to learn how to solve problems, it is a skill that anyone can learn.  If you seeking information on how to become a problem-solver instead of a problem-haver, the first step is to learn the basics of how to solve problems.

Steps to Problem-Solving

To fix any problem, you must figure out what is wrong. This may seem obvious, but many people become overwhelmed by a stressful situation and lose sight of the issue at hand. Those who suffer from anxiety often catastrophize the worst-case scenarios without ever defining the problem. 

The main steps of problem-solving include:

• Identify the problem: The first step is to identify what the issue or challenge is. This involves recognizing the source of the problem and understanding how it affects you.
• Brainstorm solutions: Once you have identified the issue, it is important to brainstorm potential solutions. This involves looking at the problem from different angles and thinking of creative ways to solve it.
• Analyze your options: After you have come up with a few potential solutions, it is important to analyze each option. Consider the pros and cons of each solution and decide which one best suits your needs.
• Implement a plan: Once you have chosen the best solution, it is time to put your plan into action. Make sure that you have all the necessary resources and support in place before beginning the implementation process.

Being clear about what the problem is and why it is occurring can help you to find a solution. Before any progress is made, you must define the problem. After, you can use one of the many problem-solving techniques available to help you resolve the issue.

Problem-Solving Techniques

There are many ways to solve problems that can help you get better at solving them.

Some problem-solving techniques include:

• Mind mapping: a visual tool that helps you order your thoughts and ideas.
• Six Thinking Hats: a method for looking at a problem from six different points of view.
• SWOT analysis: SWOT stands for Strengths, Weaknesses, Opportunities, and Threats. This is a tool used to figure out what a situation’s strengths, flaws, opportunities, and threats are.

With practice, problem-solving techniques can become second nature and empower you to make decisions that are both beneficial and realistic.

Common Barriers to Problem-Solving in Recovery

Getting past the barriers that make it difficult to solve problems is important for making a successful recovery. 

Common barriers that make it hard to solve problems in recovery may include:

• Fear of failing: Many people in recovery worry about not being able to solve a problem. Facing setbacks on the journey to recovery can be incredibly discouraging. Unfortunately, this fear can even stop people from trying.
• Low self-esteem: People with low self-esteem may believe they’re incapable of solving problems. This can lead to unhealthy patterns of avoidance and escapism.
• Negative self-talk: This is a common thing that makes it hard for people in recovery to solve problems. People may question their ability to solve a problem or talk badly to themselves, which makes their fears and worries worse.
• Difficulty making choices: Some people in recovery may have trouble making decisions, especially if they have a history of acting impulsively. This can make it hard to compare options and pick the best one.
• Lack of help: Not having enough support can also make it hard to solve problems. People may lack the tools or support network they need to deal with certain issues, especially if their relationships with friends and family are tense.

Due to the physical and psychological impacts of substance abuse and withdrawal, many people in early recovery struggle to stay patient and calm in stressful situations. For this reason, one of the main focuses of problem-solving groups is learning to express feelings without getting emotional or defensive. 

To move past these obstacles, it’s important to redirect your attention to reflect on yourself during recovery. Seeking support and guidance from a professional or a support group can be a helpful way to tackle these challenges and gain the tools necessary to overcome them effectively.

Developing Problem-Solving Skills in Rehab

When someone is in rehabilitation, it is an excellent opportunity to learn and practice solving problems. With the help of therapists and other qualified professionals, people can explore new methods of problem-solving that can be effective for them.

How Can Therapy Help Solve Problems?

Therapy can be a good way for people in recovery to learn how to solve problems. Substance abuse counselors and licensed therapists can help people figure out what’s causing their problems. After, they can help you brainstorm new ways to deal with them and work through tough feelings that might be getting in the way of resolving an issue.

Relapse Prevention Groups

Groups for preventing relapse offer the chance to learn how to cope with stressful situations. People can learn from others who have been through similar struggles and get new ideas to avoid falling back into old habits. In these groups, people can work together and find ways to manage triggers with help and support from each other.

One of the best things about relapse prevention groups is that they give people a sense of community. The people involved often feel like they fit in and get help from others who are also going through challenges. This can help a lot with the feelings of isolation and loneliness that often come with recovery.

Mindfulness Groups

Mindfulness-based groups are also helpful for coping with addiction and developing problem-solving skills. By joining these groups, individuals can become more mindful of themselves and make wise decisions when faced with obstacles. Focusing on the present moment and their goals gives them more control over their thoughts and emotions, which is beneficial for staying away from relapse and having a better shot at long-term recovery.

How Drug and Alcohol Rehab Prepares You to Solve Problems

People in rehab for drugs or alcohol can learn to become better at solving problems. Medical professionals and therapists help them figure out what to do when faced with an issue. They may have one-on-one, group therapy, or other kinds of therapy which teach them how to recognize, evaluate, and fix their problems.

Rehab creates a safe place for people with addiction to gain strategies they can use to stop substance abuse. In this supportive setting, they can practice solving problems, so they are ready to manage them on their own once they leave rehab.

Sustainable Problem-Solving Skills For Long-Term Recovery

To ensure that your problem-solving methods are sustainable for your new recovery lifestyle, it is important to practice them regularly and provide honest feedback.  You can also gather resources, ask for advice from experienced members of the recovery community, and take the time to find effective solutions.

Ways to constantly improve your problem-solving skills include:

• Monitor your progress: As you continue to solve problems in recovery, it is important to regularly monitor your progress. This helps you ensure that you are consistently growing in recovery and that there are no roadblocks along the way.
• Make adjustments: As you monitor your progress in recovery, make sure to keep an open mind. It may be necessary to make changes or adjustments to your relapse prevention plan to ensure your success.
• Evaluate results: Each time you solve a problem, the best way to track your progress is to evaluate the results. This helps you determine how successful your plan was, what worked, and what you can improve for the future. This step is essential to continuously improving your problem-solving skills.
• Document your progress: After evaluating your problem-solving skills, document everything that happened. This will help you to refer back to it in the future when facing similar situations and can also provide valuable insights into your growth and progress in recovery.

Once you use your problem-solving skills to fix the situation, remember to celebrate your efforts. It’s important to congratulate yourself for successfully following through on your plan, regardless of the result. While you can’t control how others react in a situation, knowing that you did your best to solve an issue is an incredible source of motivation. Acknowledging your ability to change past unhealthy behaviors to positive ones can play a key role in self-encouragement and personal growth.

Recovery Maintenance: Retaining Problem-Solving Skills During and After Treatment

It is just as important to maintain problem-solving skills after treatment as it is to learn them during treatment.

Here are some tips for keeping problem-solving skills after treatment:

• In times of crisis, turn to “the basics” you learned in treatment
• Continue ongoing therapy sessions after treatment
• Practice healthy coping skills for big and small issues
• Incorporate self-care techniques into your routine
• Seek out the support, perspective, and advice of others

Turn to “The Basics” In a Crisis

Think about how you learned to solve problems in treatment and how you can apply what you learned to your everyday life. Think about the issues you faced and how you solved them while you were in treatment. This will help you find patterns and methods that have worked for you in the past, which you can then use to solve new problems.

Continuing Care in Counseling

Keep getting help by going to therapy, joining a support group, or getting a sponsor . It’s helpful to stay in touch with people who can help keep you accountable, to maintain your problem-solving skills sharp. By staying connected, you can also learn from those who have been in similar situations and come up with new ways to deal with problems.

Prevent Burnout By Taking Breaks

Taking the time to care for yourself is essential to stay focused and motivated in tackling any problem. For this reason, it’s important to check in with yourself and remember to take breaks when you feel overwhelmed or stressed. 

Most problems that people face in their day-to-day interactions can wait a few hours before being addressed, so it’s best to pause and reflect. This is especially true for people who struggle with emotional regulation during stressful situations. In these cases, removing yourself from the moment can protect you from overwhelming emotions that may lead to emotional outbursts and shame. 

Prioritize Self-Care and Relaxation

While taking a break, using relaxation exercises such as deep breathing or meditation can help you to self-soothe and calm your anxious mind. Engaging in calming activities like meditation or writing can also help you stay in the moment and think about your situation with an open mind. Dedicating a portion of your day to stress relief can help you become more aware of your thoughts and feelings. As a result, taking a holistic approach to healing can lead to better problem-solving abilities.

Practice Solving Big and Small Problems

Use your problem-solving skills often, even when the problems are small. The more you practice, the easier it will be to solve problems. This can help you feel more confident and strong when you face new challenges. Finally, remember that there are always new ways to approach difficult problems.

Remember that no problem is too small or too big to tackle. With the right mindset and support, you can overcome anything. You may learn something valuable in the process!

By engaging in these activities to maintain and improve problem-solving skills after treatment, you can increase your chances of being successful in recovery after treatment. 

Seek Guidance and Support From Others

Don’t be afraid to seek out advice or try something different. When discussing your issues in group therapy and support meetings, ask for feedback and advice from other members. They might have useful insights that can help you better understand your situation and come up with creative solutions. Additionally, reach out to friends or family who can provide moral support and challenge you in a positive way.

Who to Ask for Help When You Face a Problem That You Can’t Solve Alone

SAMHSA defines recovery as “a process of change through which individuals improve their health and wellness, live self-directed lives, and strive to reach their full potential.” While the willingness to change is the first step in freeing yourself from addiction, recovery is an ongoing process that requires dedication, hard work, and commitment. Knowing this, it is important to understand that asking for help is a sign of bravery, not weakness.

When you face a problem you can’t fix on your own, it’s important to have a support system in place. Whether it’s a close friend, family member, or therapist, it can be very helpful to reach out to someone you trust for advice and support. While it may seem daunting, getting help when you need it can improve your chances of staying sober in the long run.

Support groups can also help people in recovery figure out how to solve problems. These groups give people a safe and helpful place to talk about their experiences, get feedback and advice, and come up with new ways to deal with problems.

Living in recovery can be a challenging and rewarding journey. With the right support and proper problem-solving skills, individuals can make the most of each day, living a fulfilling life of sobriety. By reaching out for professional help, connecting with a supportive community, and practicing effective coping strategies, those in recovery can arm themselves with the tools needed to stand up to any challenge that may arise on their journey toward recovery. 

Reach Out For Help In Addiction Recovery

If you or a loved one is struggling with addiction, Royal Life Centers can provide the support you need to achieve lasting sobriety. Our team of certified clinicians provides evidence-based therapies to help individuals in recovery find their path toward a healthier and happier life. 

With our comprehensive approach, guests can develop positive coping skills, create meaningful relationships, and gain a sense of purpose in their sobriety journey. Contact us today to start your journey!

For more information about our treatment programs and resources available to individuals in recovery, call 877-RECOVERY . Our team in admissions is available 24/7 to answer any of your questions and assist you in entering treatment.

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Participant tools and worksheets

Explore the SMART Recovery participant toolkit to find worksheets with handy guides on how to use them.

• Build and maintain motivation
• Cope with urges
• Problem solving
• LifeStyle balance

Cost Benefit Analysis (CBA)

Performing a cost benefit analysis (CBA) helps individuals weigh the positives and negatives of a behavior, facilitating motivation, decision-making, and progression from precontemplation to the contemplation and preparation stage of change.

Change Plan

The change plan worksheet captures and organizes essential elements of a plan, including desired changes, reasons, steps, helpers, success indicators, and obstacles.

An awareness and understanding of urges is crucial to recovery. One way to understand urges is by recording them. After a few entries, participants may notice patterns and similarities about their urges. The log then becomes a road map that will help them to anticipate situations and emotions that may trigger urges and  plan ways to avoid recognized triggers or distract themselves from the urge until it passes.

Setting SMART Goals

It’s important to make sure goals are SMART: Specific, Measurable, Achievable, Realistic and Timed.

Lifestyle Balance Pie

The lifestyle balance pie helps us to visually map out which areas of life are important to us and which areas need greater attention.

DEADS: Deny/Delay; Escape; Avoid/Accept/Attack; Distract; Substitute

DEADS is an acronym that stands for "Deny/Delay," "Escape," "Avoid/Accept/Attack," "Distract," and "Substitute." This tool is designed to equip individuals with strategies to combat the immediate demands of addictive urges, providing practical steps to diminish their power and influence.

DIBs: Disputing Irrational Beliefs

In the realm of addiction recovery, the battleground is often not in the physical world but within the confines of our own minds. SMART Recovery, a program grounded in empowering individuals to break free from the chains of addictive behaviors, underscores the importance of mental liberation through the DIBs tool. An acronym for "Disputing Irrational Beliefs," DIBs is a central pillar in the SMART Recovery approach, guiding individuals through the process of identifying and challenging irrational beliefs that fuel addictive behaviors. This article illuminates the transformative power of DIBs in the journey toward sustainable recovery.

DISARM: Destructive Images and Self-Talk Awareness and Refusal Method

Recovery from addiction is often visualized as a battlefield where one's inner demons are the foe. These inner enemies come armed with deceptive allure, masquerading as friends or saviors, promising relief, pleasure, or escape. But, as anyone on the journey to recovery knows, yielding to these false promises leads only to more suffering. SMART Recovery arms individuals in this battle with an arsenal of tools, one of the most potent being DISARM - Destructive Images and Self-talk Awareness and Refusal Method.

HOV: Hierarchy of Values

In the throes of addiction, it's not uncommon for individuals to feel disconnected from what truly matters most to them. Activities, relationships, and principles that once held significant importance might have taken a back seat to the pursuit of addictive behaviors. SMART Recovery's Hierarchy of Values (HOV) tool is designed to bridge this gap, helping you reconnect with your authentic self and realign your daily actions with your deepest values.

Role-Playing/Rehearsal

When we think of role-playing, we might imagine actors rehearsing for a play. They try out different lines and actions, preparing for their performance. But did you know that a similar strategy can be super helpful for people working to overcome addictive behaviors? This strategy, known as the Role-play/Rehearsal tool in SMART Recovery, is a powerful way to get ready for tough situations and make smart choices.

VACI: Vital Absorbing Creative Interest

Overcoming addictive behaviors is a journey that involves more than just abstaining from substances or detrimental habits. It's about rediscovering yourself, finding joy, and engaging in activities that provide a deep sense of fulfillment and purpose. This is where SMART Recovery's VACI tool comes into play. VACI, or Vitally Absorbing Creative Interest, isn't just a fancy term; it's a beacon of hope, a way to rediscover passion and joy in life beyond addiction's confines.

USA: Unconditional Self Acceptance (and UOA and ULA)

Recovery isn't just about stopping harmful behaviors; it's also about building a mindset that supports happiness and resilience. That's where Unconditional Self-Acceptance (USA), Unconditional Other-Acceptance (UOA), and Unconditional Life-Acceptance (ULA) come in. These three pillars of acceptance in SMART Recovery help you build a strong emotional foundation by teaching you how to fully accept yourself, others, and life's challenges.

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10 Key Coping Skills for Addiction Recovery

Addiction recovery is a lifelong process that can, at times, be exhausting, frustrating, overwhelming, stressful, and lonely. But there are skills you can develop to make rehabilitation a more positive and rewarding experience. Luckily, you can learn many of these skills while enrolled at a drug rehab center.

Beginning again, changing your habits, and restructuring your entire life isn’t easy, but developing these 10 coping skills can make addiction recovery and the healing process less challenging while helping you avoid relapse as well.

#1. Learn to Relax in Any Situation

Relaxation and stress relief are two of the main reasons people start using drugs and alcohol. But if you learn to ease tension on your own, you won’t need to rely on substances like drugs and alcohol to help you calm down. Fortunately, therapeutic practices like cognitive behavioral therapy and dialectical behavioral therapy can teach you techniques that can help you stay centered in all types of situations. As you develop and master new ways to de-stress, you may find it easier to overcome addiction challenges and maintain long-term sobriety. Some common ways to lessen stress include:

• Deep breathing
• Getting outside and enjoying nature
• Listening to music
• A warm bath
• Drinking green or herbal tea
• Writing or making a list of things that bring you joy

#2. Wait to Respond

Using drugs and misusing alcohol can cause you to act impulsively. In fact, the longer you use substances for recreational purposes, the more reactive your behavior can become. Addiction challenges can cause you to lie, steal, burst out in anger, react aggressively, and act without thinking. But these types of rushed decisions usually yield painful results. Learning to wait before you respond can help you manage your impulses and make more rational and informed decisions. This skill becomes especially important during stressful or intense situations. When you feel rushed or pressured to make a decision, take a moment to breathe and clear your mind. Choosing to think and breathe before you react can help you address issues with a level head. Using this skill in everyday life can help you maintain relationships, manage emotions, change habits, and even keep your job.

#3. Be Honest with Yourself & Others

When you’re grappling with drug and alcohol addiction, lying can become a habit by default. Before you committed to recovery, you may have lied about using your substance of choice, for example. You probably lied about the effects the drug or alcohol had on your body, too. To keep using, you had to continue deceiving others — and yourself — again and again and again. As you recover from addiction challenges, you have to stop lying and develop a habit of telling the truth instead. Being fearlessly honest is one of the most important skills you need to master for successful long-term addiction recovery. Be honest with yourself and others. If you’re mad at a family member and unable to forgive, tell them. If you’re dealing with intense cravings, ask your sponsor, counselor, or sober community for support. Regardless of the situation, making the decision to be honest will help maintain your sobriety.

#4. Mindfulness & Meditation

Mindfulness and meditation can help you work through difficult thoughts and emotions, focus on the present moment, and observe your internal feelings and accept them without judgment or negativity. In fact, science has proven that mindfulness and meditation help relax the mind and revealed that the practices can have positive effects on your physical body as well.

Some of the benefits of mindfulness and meditation include:

• Better self-control
• A more flexible approach to life
• A higher degree of emotional intelligence
• Improved mental clarity and concentration
• An increased level of kindness and compassion
• Reduced stress and anxiety

Recovering from addiction can be a worrisome and stressful process, but mindfulness and meditation can help you manage and balance such agonizing and distressing moments .

#5. Keep Busy

Before you decided to quit using drugs and alcohol, you probably spent a lot of time finding, buying, and using your substance of choice. Now that you’re working to recover from addiction, you need to replace those old habits with new ones. Do things you’ve put off. Develop new skills. Learn a new language. Travel to new places. Dance, read, write, hike, or play sports. Keep your schedule filled with healthy and positive activities that will uplift your spirit and keep your emotional well-being intact.

#6. Keep a Daily Journal and Gratitude List

Writing can be a great way to express, release, and work out any thoughts and feelings you may be dealing with. Seeing your thoughts on paper can also help you deal with your emotions quicker and more efficiently. In addition to that, keeping a daily journal is a good way to take an inventory of what’s happening in your life, acknowledge ways you can improve, and list the things you’re grateful for. All in all, developing this skill can help you relax and maintain a positive attitude as you work to change your life.

#7. Exercise Regularly & Live an Active Lifestyle

When you exercise, your body releases endorphins which help you feel good and stay happy. Physical activity also helps relieve stress, diminishes feelings of depression, and helps get rid of the chemicals and toxins your body has absorbed from drug and alcohol abuse. You should also make it a habit to treat yourself to a nutritious satisfying meal after an invigorating workout.

#8. Build a Sober Support Network

You shouldn’t be alone as you recover from addiction. Peer support is essential. Don’t hesitate to build a healthy, supportive, and sober network of people. A strong network of friends can help you stay on track and will be there to catch you when you fall. Take advantage of the social skills you learn in addiction treatment and be open to new relationships that will support your recovery journey.

#9. Avoidance of Triggers

Sobriety is about building a new life and creating new habits. Learning to avoid triggers is a key skill for a successful recovery . You need to stay away from situations, places, emotions, and people who make you sad, angry, or afraid. Don’t be afraid to protect your sobriety by avoiding similar high-risk situations.

#10. Help Others

As you become stronger and more resilient, help others who are struggling with substance use challenges. When you help other people, you feel good about yourself, which is one of the best defenses against substance use and relapse. Realizing you are capable of doing great things can help decrease high blood pressure, relieve anxiety and depression, ward off chronic pain like headaches and migraines, and lengthen your life, too. A great way to help another addict is to become a sponsor in a 12-step program yourself.

Helping You Develop Skills for Long-Term Sobriety

At Genesis Recovery, we strive to help restore lives broken by addiction. Our treatment programs combine the 12-step process, clinical science, community, and holistic and multi-faceted practices to reinvigorate your soul. But we don’t stop there. Our dedicated staff members work with you to develop the skills you need for long-term sobriety.

Contact us today at 619-797-7319 if you or a loved one are struggling with addiction challenges and are searching for a drug rehab center that will truly meet your recovery needs.

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Empower Recovery: Teaching Problem-Solving in Behavioral Health

Introduction

The journey towards recovery from substance use disorders (SUD) and mental health challenges, such as bipolar disorder and post-traumatic stress disorder (PTSD), is often marked by various obstacles and setbacks. Navigating these challenges requires resilience, adaptability, and effective problem-solving skills. As mental health professionals, it is essential to equip our clients with the tools they need to face these challenges head-on and foster a lasting recovery.

In this article, we will delve deeper into the importance of teaching problem-solving skills to behavioral health clients, specifically those in early recovery from SUD and managing mental health conditions. We will also introduce the PICBA method, a practical and easy-to-use problem-solving approach that clients can apply in various situations, and provide tips for effectively incorporating problem-solving training into therapy sessions.

The Crucial Role of Problem Solving in Behavioral Health

Problem-solving skills are indispensable in the recovery journey, as they empower individuals to:

• Identify and analyze the issues they encounter, such as triggers, cravings, and emotional stressors.
• Develop effective coping strategies, which can reduce the risk of relapse and promote mental well-being.
• Build resilience and self-efficacy, increasing their confidence in their ability to overcome obstacles and maintain recovery.

By teaching our clients to become effective problem solvers, we help them cultivate a proactive mindset that can positively impact their recovery journey and overall quality of life.

Introducing the PICBA Method

The PICBA method offers a structured approach to problem-solving that is easy for clients to understand and apply in various situations. PICBA stands for Problem Identification, Cause Analysis, Brainstorming Alternatives, and Action Plan. Here\’s a breakdown of each step:

• Problem Identification: Clearly define the problem the client is facing.
• Cause Analysis: Identify the factors that contribute to the problem.
• Brainstorming Alternatives: Generate multiple possible solutions to the problem.
• Action Plan: Choose a solution and develop a detailed plan to implement it.

By guiding clients through the PICBA method, we can help them analyze problems objectively and make informed decisions that align with their recovery goals.

Incorporating Problem-Solving Training into Therapy Sessions

To effectively teach problem-solving skills, consider incorporating the following strategies into your therapeutic practice:

• Use real-life examples: Use scenarios relevant to your clients\’ experiences to help them relate to the problem-solving process and understand its applicability in their lives.
• Encourage reflection: Prompt clients to reflect on their past experiences and identify instances where problem-solving skills could have been beneficial.
• Practice, practice, practice: Provide ample opportunities for clients to practice the PICBA method, both in-session and as homework assignments.
• Offer constructive feedback: Offer feedback on clients\’ problem-solving attempts, highlighting their strengths and areas for improvement.
• Foster a growth mindset: Encourage clients to view problem-solving as a skill that can be developed and improved over time, rather than an innate ability.

To support the development of problem-solving skills in your clients, we have created a worksheet titled \”Problem Solving with PICBA: A Guide for Clients in Early Recovery.\” This worksheet provides step-by-step guidance for applying the PICBA method to real-life situations, along with a practical example that clients can relate to. We encourage you to share this worksheet with your clients and integrate it into your therapeutic practice.

Fostering problem-solving skills in our behavioral health clients is essential for promoting lasting recovery and resilience. By incorporating the PICBA method and using effective teaching strategies in our practice, we can empower clients to navigate the challenges they face, equipping them with the tools necessary for a successful and fulfilling

PICBA Handout: [integrate_google_drive id=\”22\”]

PICBA Worksheet: [integrate_google_drive id=\”23\”]

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• How to Use the Skill of Problem-Solving

To solve issues, it's not enough to identify their causes; instead, one must make concerted efforts to craft a strategy for effecting change. Specific topics that arise in regular life may be addressed using these methods. The ultimate purpose of problem-solving is to facilitate behavioral modification. As whole, dysfunctional behaviors are issues that must be addressed.

When an unpleasant feeling is consistent with the realities of the situation, it's time to do some problem-solving. In addition, the ability to figure out solutions is crucial for making one's life worthwhile. It's a fundamental ability for dealing with or taming difficult emotions. 

Complicated feelings might shift as you work through problems: The goal of the method of problem-solving is to remove the source of negative feelings from the scenario. When the circumstance justifies the feeling one wishes to alter, changing the situation may be the most excellent method to change the emotion. 

When responding to a stressful situation based on emotions is unlikely to be productive, it might be helpful to use problem-solving skills instead. The possibility of successfully dealing with various challenging circumstances increases when problem-solving is used as a coping technique. Unlike other abilities that become second nature with experience, problem-solving is often an active process that requires a deliberate and concentrated effort directed at coming up with and implementing novel approaches to resolving daily challenges.

Recognizing the existence of an issue is the first step toward resolving it. Even if we can't instantly perceive what may be done to modify a situation or interact differently with a person, we need to solve problems when they arise because of the unpleasant or harmful feelings they elicit. Examples of when to use problem-solving include the following: 

• Problem-solving is required when avoiding situations or people who trigger unpleasant feelings prevents us from achieving our goals. 
• Problem-solving is required in one-off scenarios, such as when one does not have transportation to a medical visit or when an illness suddenly strikes one. 
• Repeatedly having a person misunderstand you is an example of a recurring issue that may be solved. 
• One chronically problematic conduct is the inability to refrain from participating in harmful or counterproductive actions. Self-injury, drug misuse, irrational outbursts, and failing to complete schoolwork or therapy sessions all fall under this category. 
• Problem-solving may be most urgently required in the face of persistent circumstances that cause ongoing suffering, such as staying in an abusive relationship or doing a job one despises daily.

The Fundamentals of Problem-Solving 

We must first examine the available facts. Then, please explain what it is about this troublesome scenario. The adverse outcomes that result from the circumstances should be acknowledged. 

• I'm scared I'll miss a significant appointment since I don't have a ride there. 
• When I am sick, it's challenging to focus on my work and do my best, making me anxious about my performance. 
• When my friend misunderstands me, it causes tension between us and makes me want to quit communicating with them. 

Next, explain the problems and conflicts or other roadblocks preventing you from finding a solution. 

• I can't find a means to get to my appointment on time.
• I can't afford the medication I need to get sick. 
• She is my only friend, and I'm worried about alienating her and losing her relationship.

You should now verify the intensity of these problems you've identified using the facts and determine the accuracy of your information. In most cases, our reactions are based on how we see things rather than how things are. This is a crucial stage since our understanding might be right or wrong. 

It's easy to catastrophize and make a situation much worse than it is, so when you've established what the facts are and aren't, evaluate how stressful the scenario is. 

If you're having trouble finding a solution, take a closer look at the specifics of any lingering problems. When you're feeling down, it's natural to focus on many more issues than exist. For example,  an argument between two people could seem like a big deal while you're in a bad mood but a weak interaction when you're feeling happy.

If reality testing doesn't help with negative feelings, we need to determine whether to attempt problem-solving or do the opposite. Doing the opposite of what you feel compelled to do may profoundly affect your mood. Emotions may be altered by finding a solution, avoiding, or changing the triggering situation.

A luxury dual diagnosis treatment center like Wish Recovery can help you manage your emotions and recover from substance misuse.

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Problem-Solving Skills for Recovering Addicts

Sober recovery expert author.

For those new to recovery, problem-solving is certainly not a well-honed skill. There are two main problem-solving techniques used by people active in addiction. The first technique is to use alcohol, drugs, or destructive behavior as a coping mechanism for the problem at hand. The second problem-solving technique is to simply ignore the problem while hoping it improves or goes away.

Well, in recovery those tactics do not work so well.

Strategies For Success

Let’s look at a different strategy that may afford us some success:

1. Identify the problem. The first thing we want to do is to get a clear picture of what exactly is the problem. For me, it always helps to put it down in writing. It’s also a good idea to ask for help from others in order to identify the problem. This provides a realistic perspective once you’ve determined what the problem is.

2. Once the problem is clearly identified, you must decide whether, in fact, you want to do something about it. Having a clear understanding of the problem facing you increases the likelihood of you taking action and finding a resolution.

3. When you have identified the problem and resolved to do something about it, ask yourself if the timing is right. Are you ready to do something about it now? When would it be appropriate to take action?

4. Brainstorm solutions. Here’s where we want to think of possible solutions and not be restricted by practicality or perceived limitations. This is a brain dump. Now is the time to formulate the plan of action which will most likely produce the desired result.

5. Implement the action. You can have the most brilliant solution but if no action is taken to implement the plan, it is useless. Making a decision is not the same as taking action.

The last thing to do is follow up on the problem and ensure that it’s resolved in a satisfactory way. This is easier said than done, but part of attaining personal growth during recovery is handling chaos and dealing with previously ignored problems.

In the end, problem-solving skills are vital to recovery and, ultimately, sober living .

If you or someone you know is struggling with addiction, you can explore our directory of rehabilitation facilities or call 800-772-8219 to speak with a treatment specialist.

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How to Stay Sober

13 Tips for Maintaining Your Hard-Won Sobriety

Verywell / Laura Porter

Lasting recovery requires lasting effort, but relapse is not failure or weakness; it takes more than  willpower  to maintain sobriety. This article discusses the meaning of sobriety and arms you with information and strategies to smooth—and stay on—your path to wellness.

How common is relapse?

Total abstinence may be the goal, but the reality is that setbacks are common: Research has shown that relapse rates for those recovering from alcohol abuse disorder run up to 62% in the first year—and about 90% over a lifetime. Likewise, for those with opioid use disorder, there's an up to 91% chance of relapse.

Staying Sober: 13 Strategies

The more tools you have for identifying triggers, coping with stress, and managing your new sober life , the easier you'll prevent relapse . Here are some tips that experts recommend often.

Identify Your Personal Triggers

A big part of preventing relapse is understanding your external triggers: the people, places, things, and situations that elicit thoughts or cravings associated with substance use, as well as internal triggers such as feelings, thoughts, and emotions.

Once you identify your biggest risks, you can create a plan to prepare for or avoid them. Some common triggers may include:

• Emotional distress
• Environmental cues
• People who consume alcohol or drugs
• Relationship troubles
• Job or financial problems

Recognize Relapse Warning Signs

A relapse can sneak up on you, usually because you don't recognize the warning signs. A relapse begins long before you actually pick up a drink or a drug and involves three phases: emotional relapse, mental relapse, and physical relapse.

Warning signs of relapse include:

• Returning to addictive thinking patterns
• Engaging in compulsive, self-defeating behaviors
• Seeking out situations involving people who use alcohol and drugs
• Thinking less rationally and behaving less responsibly
• Finding yourself in a situation in which drug or alcohol use seems like a logical escape from pain

Prepare for PAWS

Post-acute withdrawal syndrome (PAWS) involves withdrawal symptoms that persist past the detox period. Such symptoms are often related to mood and may include irritability, anxiety, depression, sleep problems, and fatigue.

Depending on the type of dependency, PAWS can last from six months to two years after you stop using drugs or alcohol.

The symptoms involved in PAWS can be a barrier to recovery if you're not careful. In addition to being able to recognize them, it's important to know when to seek help.

If PAWS is severe or if you're experiencing prolonged symptoms, a medical professional can help you work through them and remain in recovery without relapse.

Avoid Old Routines and Habits

It stands to reason that if you quit your drug of choice but continue with your same routine, hanging around the same people and places, and not making any changes in your circumstances, it will be much easier to slip back into your old behaviors and habits.

Some of the immediate changes you will need to make will be obvious—like not hanging around the people that you used with or obtained drugs from. After all, you can't hang around your drug dealer or old drinking buddies and expect to remain sober for very long.

You may also need to change your route to work or home in order to avoid any triggers, or people, places, or things that make you want to use drugs or drink again.

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Build Healthy Relationships

Now that you are sober, you may have discovered that some of your past relationships were not only unhealthy but downright toxic. It's not just your drinking buddies and drug dealers who can get you into trouble—sometimes those who are closest to you can contribute to a relapse.

For example, you may have developed a co-dependent relationship, or a family member, friend, or employer may have been enabling you without even knowing it.

Research shows that if you maintain these types of toxic relationships, your chances of relapsing are greater. To avoid relapse and remain sober, it's important to develop healthy relationships .

Get Support

If you find it difficult to make new, sober friends, try joining a support group . Spending more time with supportive loved ones and planning activities for the entire family can also help you develop a healthier lifestyle and avoid situations in which you would normally drink or use drugs.

Seeking help from a therapist is important. A mental health professional can help you cope with some of the challenges you'll face on your path to sobriety.

A therapist can help you learn new coping skills, develop new thinking patterns, and address any co-occurring mental health conditions that may make recovery more difficult.

You may also experience what is commonly called sobriety fatigue, which refers to the overall exhaustion that may occur as a result of the emotional and physical stress of staying sober. So, it's extra helpful to have a support network available to you when you need it.

If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 

For more mental health resources, see our National Helpline Database .

Develop a Structured Schedule

Having a chaotic or disorganized lifestyle can also hinder your recovery. It's important to develop a structured daily and weekly schedule and stick to it.

A structured routine will help you achieve other goals in your life, whether they are short-term (like being on time for work) or long-term (like going back to school and changing careers).

Staying sober is a high priority, but developing and pursuing other goals can help you maintain that sobriety.

Practice Healthy Living

Chronically misusing drugs and/or alcohol can take a major toll on your physical and emotional health, and now that you're in recovery, you'll want to prioritize self-care and ensure you have the fortitude to remain sober. Keys to a healthy lifestyle include:

• Exercising regularly
• Making time for recreational activities and hobbies
• Eating regular, well-balanced meals
• Getting ample, good-quality sleep
• Practicing relaxation strategies, like mindfulness meditation and yoga

Focus on Your Finances

People in recovery from a substance use disorder frequently have problems meeting work-related responsibilities, maintaining employment, and managing money. If you were active in your addiction for a period of time, you may have developed financial problems.

Financial troubles and problems finding and keeping employment are major triggers for relapse, but it is possible to take baby steps and get your finances in order. Just keep in mind that your improvements won't happen overnight.

Consider reaching out to a vocational rehabilitation counselor or career coach to help you update your resume, practice job interview skills, and locate jobs that match your skills and experience.

Once you do return to work, it's important to create a budget and take steps to safeguard yourself as work stress can be a relapse trigger.

Stay Cool and Calm

Many people who misuse alcohol or drugs have trouble dealing with anger. If left unchecked, anger can have a negative impact on your health and your lasting sobriety.

Anger is a normal and natural emotion, but how you deal with it will make a difference in maintaining your recovery.

For many people with a substance use disorder, it's simply a matter of never having learned the appropriate way to manage anger . Talk to your therapist, other healthcare provider, or sponsor about how to deal with your anger in ways that won't cause you to harm yourself or others or turn to alcohol or drugs.

Deal With Mistakes

Most people who make their way into recovery have left a lot of pain and suffering in their wake. Feeling guilty or ashamed of past behavior or actions during active addiction is natural and healthy.

Shame is having negative beliefs about yourself and your self-worth. Guilt is having negative feelings about your past behavior. People in recovery can experience a lot of shame simply for having become addicted in the first place.

If these emotions become excessive, they can hold you back from recovery. If you are trying to maintain a sober lifestyle, those feelings can become toxic and contribute to relapse if you don't deal with them properly.

Most who find recovery also find that they have emotionally damaged friends and loved ones and have many regrets about their past decisions.​ To avoid relapse and stay sober, it's important that you take the necessary steps to learn from your past mistakes and begin to live life more responsibly.

Find Balance

One common mistake for those who are new to alcohol and drug recovery is substituting a new compulsive behavior for their old one. People new to recovery can find themselves approaching their new diet, exercise program, job, and even participation in support groups with a compulsion that echoes addiction.

Although these new activities are healthy and productive, they can be a stumbling block to lasting recovery if they become a transfer addiction to fill the void left by the original addiction. The secret is to find a healthy balance.

Learn that you have choices and that you can maintain control. If any area of your life is out of control, it will not help you maintain lasting sobriety.

Celebrate Milestones

If you’re involved in a 12-step program, you likely already know the importance of milestones. In these programs, it’s customary to receive plastic chips as you progress to the one-year mark, at which time you receive a bronze coin.

Acknowledging and celebrating the hard work of recovery is helpful for keeping you motivated and reminding you why you took this brave step toward sobriety in the first place. Just be sure that your rewards don't involve drugs or alcohol. Instead, focus on things, experiences, and activities that will support your new, healthy lifestyle.

What Is Sobriety, Anyway?

Strictly speaking, sobriety is the state of being sober—not being under the influence of alcohol or drugs. However, the word is often used in different ways in different contexts. Many 12-step programs suggest that sobriety means total abstinence, which means never using the substance again. Other definitions, however, focus on the process of recovery and coping habits that support health and wellness over the long term.

The Takeaway

Sobriety is a process, and setbacks are common. The best way forward for your recovery from alcohol or substance use is to incorporate a wide variety of strategies that will help foster success. Remember to care for yourself, seek supportive relationships, and consider seeking help from a therapist.

Frequently Asked Questions

The 12 steps are:

• Admitting you are powerless over addiction
• Believing in a higher power
• Surrendering to a higher power
• Taking a moral inventory
• Admitting wrongs
• Being ready to have a higher power remove your wrongs
• Asking a higher power for help
• Making a list of people you've wronged
• Making amends
• Taking personal inventory
• Engaging in prayer or meditation
• Practicing these principles and service to the community

It depends on what substance you are recovering from, how long you've been using it, and how much you used. Sobriety fatigue can last a few weeks to a few months. However, in severe cases of post-acute withdrawal, symptoms can last up to two years.

A sobriety date is the date that you stop using a substance—for instance, the day you quit drinking or quit using drugs.

Congratulate someone on their sobriety by expressing your support. You might say, "I'm really proud of you," or "I'm so happy to see you succeed." Avoid asking questions that are too personal or focusing on the negative aspects of their substance use.

Long-term sobriety is a relative term—it means different things to different people. But many people consider long-term sobriety to be sobriety that has lasted at least one year.

National Institute on Drug Abuse. Drugs, Brains, and Behavior: The Science of Addiction. Treatment and Recovery . National Institute on Drug Abuse. . 

Hendershot CS, Witkiewitz K, George WH, Marlatt GA. Relapse prevention for addictive behaviors . Subst Abuse Treat Prev Policy . 2011;6:17. doi:10.1186/1747-597X-6-17

Brown S, Tracy EM, Jun M, Park H, Min MO. Personal network recovery enablers and relapse risks for women with substance dependence .  Qual Health Res . 2015;25(3):371-385. doi:10.1177/1049732314551055

Brown RA, Abrantes AM, Minami H, et al. A preliminary, randomized trial of aerobic exercise for alcohol dependence .  J Subst Abuse Treat . 2014;47(1):1-9. doi:10.1016/j.jsat.2014.02.004

Melemis SM. Relapse prevention and the five rules of recovery .  Yale J Biol Med . 2015;88(3):325-332.

Dearing RL, Stuewig J, Tangney JP. On the importance of distinguishing shame from guilt: Relations to problematic alcohol and drug use .  Addict Behav . 2005;30(7):1392-1404. doi:10.1016/j.addbeh.2005.02.002

Sussman S, Black DS. Substitute addiction: A concern for researchers and practitioners . J Drug Educ . 2008;38(2):167-180. doi:10.2190/DE.38.2.e

Twelve Steps and Twelve Traditions . Alcoholics Anonymous Publishing.

By Buddy T Buddy T is a writer and founding member of the Online Al-Anon Outreach Committee with decades of experience writing about alcoholism. Because he is a member of a support group that stresses the importance of anonymity at the public level, he does not use his photograph or his real name on this website.

We have treated more than 70,000 patients on our mission to save 1,000,000 lives.

Starting Fresh: Developing New Coping Mechanisms in Recovery

Quitting using drugs and alcohol is only one part of addiction recovery. The other part involves developing healthy coping skills for the intense emotions and difficulties you’ll encounter. In the past, you may have turned to drugs and alcohol to deal with stress, trauma, and other life events. But in recovery, you’ll need to develop new problem-solving skills that can help manage these issues without relying on addictive substances.

This article will explore the concept of “starting fresh” in addiction recovery and the importance of developing new coping mechanisms to build a strong foundation for lasting recovery. But before we do that, let’s explore the stages of relapse.

Stages of Relapse

Relapse happens gradually. It starts weeks or months before one picks up a drink or drug. Addiction treatment aims to help patients recognize the early signs of relapse and develop healthy coping mechanisms to prevent relapse earlier when success rates are highest. With that in mind, here are the stages of relapse:

Emotional Relapse

This stage involves emotional and behavioral patterns that set the stage for a relapse. The individual may not even be aware that they are heading toward relapse. In many cases, one starts by feeling sad or stressed. This causes the body to release stress hormones that trigger a cascade of negative emotions like anger, irritability, cravings, isolation, poor self-care, mood swings, anxiety, and neglecting recovery activities.

Mental Relapse

In this stage, the individual actively considers using drugs or alcohol again. Part of them wants to use it, while the other part tries to stay sober. Signs of mental relapse include craving drugs or alcohol, reminiscing about past use, minimizing the consequences of past use, hanging out with old friends who still use, and planning how to use again.

Physical Relapse

The final stage is when the individual uses drugs or alcohol again. Once physical relapse occurs, the addiction cycle begins again.

Signs of physical relapse include:

• Obtaining and using drugs or alcohol.
• Lying about use.
• Hiding drug or alcohol use from others.

The Benefits of Healthy Coping Skills

Addictive substances activate the brain’s pleasure circuit, triggering the release of dopamine, a feel-good hormone. When you use these substances to escape or cope with difficult emotions, you can depend on them to feel okay and function. And this is how addiction starts.

Developing healthy coping skills for mental health can help you break this addictive cycle and develop a positive outlook. During a crisis, the right defense mechanisms can help you manage challenges and prevent minor setbacks from escalating. Healthy coping skills have many benefits, including:

Improved Emotional Regulation

Healthy coping skills can help you regulate your emotions positively. Rather than relying on substances to numb difficult emotions, healthy coping skills give you tools to process and manage your feelings constructively.

Increased Resilience

Coping skills can help individuals build resilience and quickly bounce back from challenges. Life is unpredictable, and the lows can be tough during recovery. But healthy coping strategies make it easier to deal with setbacks or stressors. Developing and utilizing healthy coping skills makes you feel more empowered and in control of your emotions and behaviors.

Improved Relationships

Healthy coping skills can also improve relationships with friends and family members. When you can better regulate your emotions and communicate effectively, you’re more likely to build and maintain positive relationships with others. In turn, they will be more willing to offer the emotional and social support you need during recovery.

Better Physical Health

Coping skills can also have physical health benefits. Research shows that individuals with strong coping skills are less likely to experience psychological stress, which can lead to physical and mental health problems over time.

Prevent Relapse

And the best part is that healthy coping skills can help prevent relapse . Developing healthy ways to cope with difficult emotions and situations makes you less likely to turn to drugs or alcohol as a temporary fix. Instead, you have the tools and strategies to manage your emotions healthily and constructively, reducing the risk of relapse and supporting long-term recovery.

Real-world Application of Coping Strategies

Healthy coping strategies can be invaluable in managing emotional distress, depression, anxiety, loneliness, and other mental health issues efficiently. Some real-world applications of healthy coping strategies include:

Support Groups

Support groups provide a sense of community and connection with others going through similar experiences and can help combat feelings of isolation and loneliness. These groups offer safe spaces to share your struggles, feelings, and progress without fear of judgment. You get to learn from the experiences of others and gain new perspectives and insights into your recovery.

Support groups can also provide practical tools and strategies for managing your addiction and preventing relapse. For example, 12-step programs like Alcoholics Anonymous and Narcotics Anonymous often provide:

• A structured program for recovery that includes steps for addressing underlying issues.
• Developing healthy coping skills.
• Staying accountable to oneself and others.

Recreational Activities and Nutrition

Recreational activities and nutrition are important in addiction recovery and can help prevent relapse. Engaging in activities like breathing exercises, yoga, meditation, art, music, hiking, and group games can provide a healthy outlet for stress and emotions and promote feelings of well-being and relaxation.

Exercise (deep breathing, jogging, or walking), for example, is known to release endorphins, which are natural chemicals in the brain that promote positive feelings and reduce stress and pain. Engaging in activities like hiking and group games can provide a sense of adventure and social interaction, which can help individuals feel less isolated and more connected to others.

Nutrition is also important in addiction recovery as it can help you feel better physically and mentally. A balanced diet with plenty of fruits, vegetables, and whole grains can provide the necessary nutrients to support overall health and well-being.

Good Night’s sleep

Getting a good night’s sleep is another important coping strategy that can help prevent relapse. Sleep plays a vital role in maintaining good physical and mental health, and it’s especially important for individuals in recovery.

Lack of sleep can exacerbate symptoms of depression and anxiety and can make it harder to manage stress and difficult emotions. It can also make it more difficult to concentrate and make sound decisions, affecting overall well-being and recovery. Some tips for a good night’s sleep are:

• Establishing a regular sleep routine, which includes going to bed and waking up at the same time each day. This routine can help regulate the body’s internal clock and promote better sleep quality.
• Creating a sleep-conducive environment by keeping the bedroom cool, quiet, and dark.
• Limiting exposure to screens and electronics before bedtime can also help promote better sleep.
• Avoiding caffeine, nicotine, and alcohol before bedtime prevents sleep disruptions and promotes better overall health and well-being.

Journaling provides a safe and private outlet for expressing and processing difficult emotions and thoughts. Writing down your thoughts and feelings can help you better understand yourself and your triggers, which can help you develop healthier coping strategies and avoid relapse.

Journaling can also serve as a tool for self-reflection and self-awareness. When you regularly reflect on your experiences and progress, you can track your growth and identify areas where you may need to work on yourself. This can help you stay motivated and committed to your recovery journey.

Developing new coping mechanisms is a crucial part of addiction recovery, and it can be challenging to do it alone. At Recovery Centers of America , we provide a comprehensive approach to addiction treatment that includes a range of evidence-based therapies, support groups, and aftercare services. We aim to help individuals develop the coping mechanisms they need to maintain their long-term sobriety.

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5 techniques to overcome obstacles during addiction recovery.

Life is full of obstacles. This is certainly true if you struggle with addiction. The road to recovery from substance abuse is often long and difficult, and there will be obstacles. Will you go over, under or around them? Will you stop and give up? Fortunately, life is also full of choices.     

There are many tools you can use to help avoid relapse. One option might be as simple as taking a moment to put things in perspective and realign your thinking. Another might be to call a friend or your sponsor to talk through a difficult situation. Or in times when you need an immediate action to curb a craving, you may want to do push-ups.

Let’s take a look at a few of the techniques we discuss with our patients. When you feel anxiety, agitation, or a craving building, you can keep it from escalating into an impulsive action with these techniques.

1. Focus on controlling you

We have a tendency to spend a lot of time and energy trying to control things. The “Serenity Prayer” is one of the top relapse preventions tools we teach.

“God, grant me the serenity to accept the things I cannot change; Courage to change the things I can; And wisdom to know the difference.”

We can’t change things that are not in our power no matter how hard we try. It’s not worth the frustration, agitation or disappointment. Likewise, we don’t have control over what other people say or do around us, but we do have control over how we react. For example, you may not be able to control your child yelling at you, but you can control your response. Resolve to respond in a calm manner, instead of yelling back.

2. Practice mindfulness – stay in the present

Many people spend a lot of time focused on the past or the future. “I never should have done that.” “What if the judge rules against me?” The past is behind us; we can’t do anything about it now. And, we don’t know the future, so it’s not worth driving ourselves crazy over it.

Mindfulness — or staying in the present moment — is a big component of our treatment program. We focus on where we are and what can we do right now. We don’t want our thoughts taking us to places we can’t control. There’s a saying in the program: “Don’t go into your head alone; it’s a dangerous neighborhood up there.”

3. Act with your “wise mind”

We teach our patients to act with their “wise minds” and balance emotion and logic . We have a rational mind and an emotional mind, and both of these need to be satisfied.

Here’s how it works: Your emotional mind tells you, “I can’t deal with this anymore. I just want to get high.” You then pull in your rational mind to say, “You know where this leads and you know you don’t want to go back there. You are going to walk away from the drug and call your sponsor.”

4. Lean on your support system

Surrounding yourself with a strong support system is one of the most important things you can do to overcome substance abuse. You know what they say: “A burden shared is half as heavy.”

We recommend joining a 12-step program. It’s easier to stay on track when you consistently engage with people who have the same ambitions and goals as you do. These programs also pair you with a sponsor you can call when you need a little extra support.

5. Try physical activity when you need an instant distraction

There may be times when your addiction and cravings are so strong you don’t have time to call your sponsor or even the mental capacity to think clearly. We teach our patients in those instances to drop and do push-ups until they can’t do push-ups anymore. Or sit-ups, or running, or whatever physical activity you can do to interrupt those impulsive moments that are about to lead you to alcohol or drugs.

Not all of these methods may work for you, and not all of them will work in every situation. But by arming yourself with options, you’re more likely to find the right tool to help you overcome each obstacle on your substance abuse recovery journey.

To learn more about these methods or for a free one-on-one assessment, schedule an appointment online or call 630-305-5027 .

Get support from Linden Oaks Behavioral Health .

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As you may have guessed, problem-solving refers to the process of finding solutions to difficult or complex problems. It’s normal for sober people to face specific challenges that can threaten their progress. Even after completing drug or alcohol treatment, certain addiction triggers, temptations, and stressors may present themselves. Recovery from addiction is rarely a perfectly progressive journey but rather a winding road. As a drug and alcohol treatment center in Palm Beach , we know that problem-solving in addiction recovery is essential for long-term sobriety, so we’re sharing a few tips that can help.

Common Problems That Occur in Recovery

Finding the appropriate life skills for addicts is crucial because they face various challenges that people who have never struggled with addiction wouldn’t understand. Some of the common challenges that addicts face in recovery include:

• Difficult emotions
• Drug and alcohol cravings
• Relationship problems
• Financial problems
• Poor mental health
• Transitioning back to everyday life after rehab

While nearly everyone has experienced stress and difficult emotions, other challenges like cravings and relapse are very specific to people who are recovering from substance abuse. Boredom and loneliness may seem simple to some people, but they’re considered two of the most dangerous emotions in recovery . Developing problem-solving skills in addiction recovery can help these individuals discover healthy and realistic ways to address these challenges and stay on track. Behavioral Health of the Palm Beaches offers CBT problem-solving techniques as well as other therapies like biofeedback therapy . We also support recovering addicts with a variety of therapy techniques.

Simple Tips for Problem-Solving in Addiction Recovery

Some problems may reoccur throughout your life. Recovery is a continuous process that never ends, and the challenges associated with staying sober after addiction can reoccur multiple times. However, there are ways to improve your problem-solving skills in recovery and keep yourself prepared to withstand any trials that threaten to jeopardize your progress. Below are some simple and proven problem-solving skills you can use in your recovery or share with someone who is working on their sobriety.

• Identify the problem: The first step in tackling addiction problems and solutions is to identify the problem. If you’re feeling uneasy or feeling stressed or anxious, there’s probably a good reason for it. Don’t ignore your uneasiness or distress. Acknowledging a problem and facing it head-on can prevent you from pushing it to the side and keeps you accountable for making the necessary changes.
• Break the problem into parts: When you come across a big problem, it can be overwhelming. Usually, the second step of problem-solving in addiction recovery is to pick things you can change one day at a time. Have you got yourself into debt? Break it up into smaller payments. Not only is this the most responsible and affordable move, but the sense of achievement that comes from completing these smaller payments is motivational.
• Think about the consequences for each solution: Before you move forward with your plans, it’s important to consider each possible outcome. Jumping into things without taking the necessary precautions is often what gets people into tough situations in the first place. Once you have a few solutions, go through the consequences of each one and then decide what you want to do next.
• Ask for help: If you’re thousands of dollars in debt and don’t know how to fix it, ask a professional. If you feel like all of your mental health efforts have failed, speak to a therapist. If you’re struggling with addiction cravings and nothing else has worked, seek out support from a rehab center or sponsor. Our rehab offers an alumni program and relapse prevention services specifically to help people who are struggling in recovery. It’s both responsible and okay to ask for help. Don’t wait until you’re cornered to reach out for assistance.

There are many reasons why addicts struggle in recovery. Fortunately, our relapse treatment and prevention services at BHOPB teach people problem-solving activities in recovery to prepare them for life outside of rehab. If you want to take that first step towards sobriety or know someone else who does, call us now at 570-536-9621 to learn how we can help.

Related Readings: 

• The Best Sobriety Apps to Aid in Your Recovery
• Intervention Success Rate: The Success Rate is Higher with Professional Interventionists

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Alyssa is Banyan’s Director of Digital Marketing & Technology. After overcoming her own struggles with addiction, she began working in the treatment field in 2012. She graduated from Palm Beach State College in 2016 with additional education in Salesforce University programs. A part of the Banyan team since 2016, Alyssa brings over 5 years of experience in the addiction treatment field.

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Coping Skills in Addiction Recovery

August 19, 2021

Why is addiction treatment so important for long-term recovery? The simple answer is that going to treatment allows individuals in recovery to get to the root of their addiction and understand why they turned to substances. The lessons learned and skills developed in treatment provide a foundation for lifelong sobriety.

According to a 2014 National Survey on Drug Use and Health (NSDUH), one out of every twelve adults in the United States experiences addiction. Addiction is a brain disease that alters the brain function of many individuals, plaguing them with compulsions to fulfill their cravings and desires. According to the American Society of Addiction Medicine (ASAM), addiction is a “brain disease indicated by cravings, an inability to abstain from the behavior or substance, dysfunctional emotional responses, and a loss of behavioral control.” The reasons people seek drugs vary from person to person, but in most cases, there is an underlying issue that, once treated, alleviates the compulsion to use drugs to some extent.

One of the primary reasons people turn to drug use and become addicted is that they lack healthy coping mechanisms to face troubling life circumstances. Individuals turn to mind-altering substances to manage stress, sadness, illness, and unfortunate life circumstances. For those struggling with everyday stressors, drugs and alcohol help to numb the situation, remove the individual from their reality, increase pleasure, and decrease their anxiety. Using substances as a coping mechanism is not sustainable and will eventually catch up with the user.

Importance of Developing Healthy Coping Skills

Developing healthy coping mechanisms is critical to maintaining abstinence from drugs and alcohol. No matter what healthy coping mechanism individuals in recovery rely on, the goal is the same and the neuro processing is similar. Like using drugs and alcohol, healthy coping mechanisms are “habits formed over time, that serve to help a person manage with particular situations or stress levels.” It is essential to understand while not all coping mechanisms are destructive or maladaptive, addiction is both.

Healthy coping skills help people deal with stress and sadness in a way that allows them to succeed in society despite their debilitating feelings. A coping skill allows a person to engage in an activity that strengthens their mental health when experiencing negativity in their life. When stress levels rise, people excessively rely on their chosen compulsive behavior to remove discomfort, be that drug abuse or gambling. This provides only temporary relief and leads to a struggle with addiction . Some coping methods become compulsive, such as binge eating, shopping, gambling, sex, and video games. If a person relies on these maladaptive behaviors to cope, they may become addicted to them because they trigger the same “pleasure-inducing brain chemicals that drugs and alcohol do and lead to addiction with prolonged repetition.” Any addiction can become destructive, so it is important to develop healthy coping skills in addiction recovery that make you feel better without depending on them to function.

How Treatment Can Help

Because addiction is a brain disease with elevated chemical imbalances, professional help is required for recovery. Health professionals help to reestablish neurological homeostasis and end addictive tendencies by replacing maladaptive behaviors with positive coping skills. At Boardwalk Recovery Center, we have psychiatrists on staff to assist with chemical imbalances and skilled therapists who provide group therapy, process groups, and support with individual issues. Our psychiatrists will evaluate our clients and intentionally prescribe medication that will work to regulate their unique brain chemistry to create a safe, stable space to develop healthy life skills.

At Boardwalk Recovery Center, we believe our clients need to develop healthy stress, anger management, and communication skills to apply when faced with a difficult situation. The risk of relapse is exponentially reduced by having a toolbox of coping skills. During addiction treatment, we guide our clients through the activation of skills to manage cravings and triggers when they arise.

Healthy Coping Strategies For Recovery

Using the healthy alternatives below can help minimize relapse and set up a foundation for lifelong abstinence.

1. Exercise

Exercise releases endorphins and provides an outlet to release tension , and improve mood, self-image, and quality of sleep. According to the Anxiety and Depression Association of America (ADAA), “…staying physically active can boost both emotional and physical health and manage stress, therefore helping to control cravings and prevent relapse.”

2. Mindfulness Meditation

To be active in your recovery, you must create a space for yourself to reflect. Yoga, meditation, and breathing exercises help people ground themselves and reconnect with their authentic selves and the things they want to manifest in their lives .

3. Spirituality

In recovery, individuals are encouraged to find inner strength and admit that they are powerless in certain situations. Developing a spiritual practice is excellent for connecting to a higher power. Individuals in 12-Step recovery programs frequently focus on admitting powerlessness over their addiction and surrendering their lives to a higher power. Individuals in recovery who practice spirituality can easily access faith-based skills and maintain a stable and grateful mindset.

4. Positive Reframing

At Boardwalk Recovery Center, we help our clients to reframe their negative thought patterns and establish a positive framework through which to view their life circumstances. We believe every challenging experience is a lesson and an opportunity for growth. With a positive perspective, no situation is hopeless, and choices become clear.

5. Finding Humor in Situations

While some people use humor to hide behind in a maladaptive way, humor can be a healthy coping mechanism when used with the goal of not taking yourself so seriously.

6. Problem-Solving

Learning how to approach challenging issues is something that individuals in recovery need to relearn. By developing problem-solving skills, an individual in recovery can avoid being overwhelmed or triggered by stress.

7. Creative Expression

Having an outlet to express yourself is helpful to everyone. Some people may express themselves through fashion or by creating art. Journaling is a great way to express yourself without having to explain or justify your feelings to anybody. Music is also an outlet that helps people unwind and reconnect to their experiences and emotions.

8. Communication

At Boardwalk Recovery Center we treat clients with the foundational belief that the healthiest way to communicate is to “tell not show.” Communicating with someone you trust is necessary to relieve painful emotions. It is often difficult to provide support to someone who only shows their anger or frustration and does not express it in a healthy way. In our support groups, we set aside time to process feelings by communicating them to the counselor and the group of clients who can sympathize and provide support. A person in recovery may benefit from having a sponsor, someone they can reach out to and share their deepest thoughts and feelings with whenever they need it, whether it’s daily check-ins or in times of crisis.

9. Being of Service

A huge aspect of the recovery community is giving back. Many 12-Step programs have services built into the program. Being a sponsor, speaking up at meetings, sharing about your recovery journey, lending an ear, or volunteering with local charities are all positive ways to transform energy in your recovery.

10. Quality Sleep and a Healthy Diet

Sleep is essential for overall well-being. When a person is recovering and re-calibrating their central nervous system and brain chemicals, sleep is even more important to allow the body time to restore itself. Having a healthy diet and nourishing the body will give individuals in recovery the energy they need to work through their issues and devote time to process what they have been through. Eating well goes hand in hand with brain performance and being able to think through your behaviors and act with intention.

Recovery is never over; it is an ongoing practice that requires effort. Individuals in recovery must foster their coping skills by continuing to attend groups, reaching out for support, and applying coping mechanisms. The skills learned at Boardwalk Recovery Center become ingrained in our clients, and living a life in recovery becomes fulfilling and sustainable.

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Life Skills in Recovery

Table of contents, what are life skills.

Life skills are the tools that a person needs to navigate through the challenges of everyday life. While some people may think these skills come naturally, the opposite is often true. These life skills can be built through education and practice. 1

Another way to think of life skills is like learning a hobby. Similar to picking up an instrument, in order to learn life skills, a person has to learn it and practice it regularly. When effort is put into it, improve occurs. 1 Recovering from substance use disorder in an addiction treatment facility is often the time people are taught vital life skills.

World Health Organization’s Key Areas of Life Skills

The World Health Organization’s Department of Mental Health identified several key areas of life skills that are almost universally relevant to people of all ages and cultures. 1

Communication

Communication skills include things that are both spoken and unspoken. Examples of communication skills include: 1

Ability to express feelings

Assertiveness 

Conflict management and resolution 

Listening carefully to others

Negotiation skills

The ability to refuse 

Problem Solving

Critical thinking and careful decision-making skills are important in helping a person guide their life. Problem-solving skills can help a person think about how their actions affect their future as well as how their actions affect others.  Sometimes, a person who lacks problem solving skills can only see one option when it comes to making a decision. Someone who has problem solving skills can usually identify at least two or more solutions. This helps a person to choose what will ideally work best for them and their loved ones.

Creative Thinking

Creative thinking allows a person to see beyond the possibilities of their world as they know it. It gives them goals and ambition. You don’t necessarily have to be artistic to build creative thinking life skills. Many people use creativity in all different professional fields because there is often more than one way to accomplish a goal. Through creative thinking, a person can find new paths as to how to accomplish this.

Self-Awareness

Self-awareness falls under the “self-management” skill set where a person learns how to better handle stress and manage their time. Part of this involves learning how to recognize negative thoughts and turn them into positive ones. Learning ways to achieve calm, such as through relaxation techniques, can also help significantly.

Assertiveness

Assertiveness means that a person knows how to stand up for themselves, their thoughts, and their opinions, when the right moment presents itself. 1 A person who has the inability to be assertive may have difficulty refusing things that aren’t good for them or succumb to peer pressure. Learning how to be assertive, yet caring for others, is a delicate balance that takes practice and effort.

Resilience is the ability to rebound after disappointment and loss. 1 A person must feel and recognize negative emotions such as anger, grief, or anxiety and learn how to deal with them in positive ways whenever possible. Ultimately, a person must accept that they have faced hurdles in their life, but they have the power and promise to overcome them.

Other Common Life Skills

A variety of life skills exist. The following are some that are especially helpful in ensuring the achievement of goals.

Willingness to Learn

A person has to be willing to make several key changes in their lives and constantly re-evaluate these goals. In addition, a person can build life skills by learning from these mistakes.

Listening Skills

Social skills are a vital part of life skills. Listening skills are included in this. When a person can actively listen and interpret what a person is saying, they are better able to respond and understand what a person needs. Being a good listener is also an important part of being a good friend.

Math Skills

You don’t have to know all the ins and outs of algebra or geometry to have math skills. However, math skills such as adding and subtracting to balance a checkbook, calculating prices on sale, and other daily mathematic activities.

Reading and Writing Skills

Reading and writing (such as writing in a journal) can help relieve stress. Additionally, these skills help a person apply for jobs and are often used in a job setting.

Why Teaching Life Skills is Important

In life, it’s important to not assume that every person has received the same education and foundation of life skills training. 1 Teaching life skills to people of all ages can help a person identify what they know and how they feel about what they know. Life skills can help with the adoption of healthy behavior patterns and enhance  decision making.

Benefits of Learning Life Skills

According to the United Nations Office on Drugs and Crime (UNODC), some of the benefits of learning life skills include: 1

Reducing special health risks

Improving self-image and self-esteem 

Increasing healthy behaviors 

Protecting one’s self from harm 

Reducing violent behavior 

The UNODC also found that teaching life skills training was more effective in delaying the onset of marijuana and alcohol use in young people when compared to adolescents who did not participate in life skills training. 1

A study published in the International Journal of Preventive Medicine studied 6,329 students and found a positive influence of life skills training on drug abuse reduction, prevention of suicide, and AIDS prevention. 2 The same journal article reported on a survey regarding how life skills training affected a person’s attitudes toward drug abuse.

Following life skills training, 37.74% of participants reported that were more informed and more assertive to say no to drugs if offered in the future. 2

Essential Life Skills to Learn in Recovery

A person must practice life skills training regularly, and addiction treatment in an inpatient or outpatient program can be the beginning of that.

Practicing Self-Care

Self-care is a hot topic in today’s world, but it means that a person takes care of their mental and physical health. 3 When a person first starts in their sobriety, self-care measures can start small. These steps can include:

Clean living space

Engaging in good personal hygiene 

Taking even 15 minutes a day for a person to relieve stress 

These small self-care measures can help to reduce tension.

Good Nutrition

Many rehabilitation programs will offer nutritional counseling and even cooking classes. Some programs may even have a registered dietitian that provides counsel a person based on overall health and weight goals.

Building Healthy Relationships

Substance abuse can affect relationships with friends and family. Sobriety can provide an opportunity to re-build or strengthen these relationships as well as meet new, sober friends who provide additional support.

Taking control of your health

Healthy behaviors can help you feel physically better as well as know you are doing something good for your health. Examples of healthy behaviors include exercising, eating healthy food, and getting enough sleep at night. If other chronic medical conditions exist, taking steps to better manage those (such as going to a doctor for a check-up) can help.

Life Skills for Avoiding Relapse

Many addiction treatment programs will offer life skills treatment sessions. While a program may not always specifically call them life skills classes, the term often applies. At its heart, life skills training is about self-care, and making the kinds of decisions that keep a person away from drugs and alcohol. Examples of some of the life skills a substance abuse treatment program may offer include:

Avoiding Risky Situations

Good decision making involves trying to remove as much temptation to return to substance abuse whenever possible. This includes avoiding risky situations, such as going to a bar or party where drug use or drinking used to occur.

Developing Coping Mechanisms

Often, a substances are abused as a way to deal with stress. But this is not a healthy way to cope with stress. Learning coping mechanisms can help a person find healthier ways to deal with their anxiety. Examples include meditation, deep breathing, and other stress-relieving measures.

Managing Stress and Emotions

Learning to recognize emotions and how to interpret these emotions can help a person move forward with life while in recovery from substance abuse. To think that a person won’t have struggles after achieving sobriety is unrealistic. However, learning how to better cope with these emotions is a step forward.

Developing a Routine

Routine can be very helpful in recovery. Establishing healthy behaviors, such as getting enough sleep at night, eating a healthy diet, exercising, and more can help reduce the likelihood of relapse.

Other Important Life Skills Needed After Rehab

When dealing with addiction, the brain and body are often singularly focused on the substance or substances of abuse. 3 This doesn’t leave much room for life skills that could help with finding more purpose and success in life. Some of the important life skills needed after rehab include the following:

Finding a Job

Some of the life skills that can help a person find a job post-rehabilitation include how to create a resume, finding jobs that fit a person’s skills, and applying for the jobs. 3 Some treatment programs may offer help with job placement or in finding programs that have additional training opportunities, such as vocational programs. 3

Managing Finances

Financial management is important to help a person achieve their independence and learn how to achieve a stable financial lifestyle. Some of the important aspects of financial life skills training include: 3

Opening a bank account

Learning how to save money

Paying off debt

Learning how to create and live on a budget 

Often, many people do not manage their money effectively when they abuse a substance because they may spend or overextend themselves on buying that particular substance. Learning how to better manage money can help a person feel successful in recovery and life.

A study from H & R Block of 2,000 Americans found 57% of adults reported a course on money management in high school would have benefited them in their future. 4 The study also found 44% felt they would benefit from a class on how to file taxes.

Home Maintenance

Learning the care and upkeep of an apartment or house can help a person learn to care for something other than themselves. Maintaining and showing pride in a home can help a person feel accomplished and can save money.

Nutrition can play a key role in a person’s recovery. Good, healthy foods can help a person feel more energetic and gain an overall improved sense of health. Cooking classes can enhance the number of dishes or ways a person can prepare certain food types.

Sober Living Can Include a Set of Life Skills

Following participation in a rehabilitation program, you may transfer to a sober living facility . This could include a home or apartment where a person lives with fellow individuals who are refraining from using drugs or alcohol. Even if a person is living on their own, the following are skills a person can build in recovery.

Being Able to Ask for Help

Identifying people to reach out to when a person is struggling or concerned about relapse can help them feel stronger and supported in their sobriety. No one should feel afraid to ask for help if they need it, especially when they have people around them who care for them.

Accepting Personal Responsibility

Accepting personal responsibility is a life skill that falls under the category of self-awareness. It’s important to understand how some decisions ultimately led to substance abuse and continued substance abuse. 5 When a person accepts responsibility for their actions, they can also accept that what happens to them next is up to them.

Substance Abuse Groups

Some substance abuse groups , such as Alcoholics Anonymous or SMART recovery may incorporate life skills in their group. There are also other support groups designed to help a person enhance their marketability for jobs.

Substance Abuse Group Topics to Discuss

When a substance abuse group meets to talk about life skills, the group often starts with what each individual knows about life skills already. 5 They may also discuss some of the positive attributes or strengths in life skills that a person has as well as some opportunities for growth.

Substance Abuse Group Activities

Group activities for life skills may include some of the following: 5

Educational games, such as trivia about certain topics related to life skills 

Group discussions 

Practicing skills, such as active listening 

Role playing 

Exploring life skills through different activities can enhance a person’s chances to practice their newly acquired skills.

Learn New Skills for Life

People teach life skills as a way to prevent substance abuse or other potential harmful decisions or to help people rebuild their lives after they struggle with substance abuse. Contact us if you want to learn more about the life skill training we offer.

• https://www.unodc.org/pdf/youthnet/action/message/escap_peers_07.pdf
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050678/
• https://drugfree.org/parent-blog/11-life-skills-that-can-help-your-child-in-recovery/
• https://www.studyfinds.org/survey-americans-use-37-percent-knowledge-learned-high-school/
• https://www.unicef.org/lifeskills/files/DrugUsePreventionTrainingManual.pdf

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Department of Health Care … SUD Recovery Treatment Facilities

19322 Beach Blvd Huntington Beach, CA 92648

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Kelsey Gearhart

Director of business development.

Kelsey carries multiple years of experience working in the substance abuse and mental health treatment field. Her passion for this field comes from her personally knowing recovery from addiction.

Prior to Buckeye she held titles of Recovery Coach, Operations Director, and Admissions Director. Kelsey was brought on at Buckeye Recovery as the Director of Business Development. She has a passion for ensuring every individual gets the help that they need, and does so by developing relationships with other providers.

Kelsey also oversees our women’s sober living environments – The Chadwick House for Women. She is committed to creating a safe, nurturing, and conducive environment for all women that walk through the doors of Chadwick.

Call Us: (800) 977-6110

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5 Effective Tips for Problem Solving

Some problems cannot be “solved,” only resolved. We often need to practice acceptance. For instance, if I consider dying a problem, then accepting that ultimate reality is the only resolution. However, even problems that may require a large amount of acceptance can also benefit from problem-solving some of their components. For instance, I am not able to avoid death, but I can have influence over many aspects of it. From a self-empowering perspective, acceptance is often Plan B, with active problem solving being Plan A.

Here are five basic steps for effective problem solving:

• Define the problem—Understand the specific nature of the problem. Some problems are large and may need to be broken down into smaller, more manageable problems.
• Brainstorm—Come up with as many solutions as possible. Let your thoughts flow freely, and keep going until you run out of ideas. It may be helpful to get input from a friend or a therapist.
• Evaluate—Assess the solutions that you came up with. Consider how realistic they are, whether they are likely to work, and whether they have any consequences.
• Select—Now that you have thoroughly evaluated possible solutions, choose the one that seems best.
• Create a written plan—Having a written plan can be helpful. Include when you will start implementing the solution and what you will need to make it successful. Then put your plan into action!

Problem solving takes practice. You will make mistakes, but don’t give up. With time and effort, you can learn to solve problems effectively.

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Your Guide To Relapse Prevention Treatment

Relapse prevention treatment is a way to help people who have struggled with certain behaviors, like addiction, to avoid going back to those behaviors after they’ve quit. It’s like a guide that helps them stay on the path to recovery.

This treatment focuses on teaching skills to recognize triggers like stress or thoughts. By knowing triggers early, individuals can develop coping skills to handle them in healthier ways. Continue reading to learn about relapse, its causes, and coping strategies.

Key Takeaways

Relapse prevention treatment provides the skills and confidence needed to stay on track, making recovery more sustainable. Here’s what you need to know:

• Coping with relapse involves reflecting on the experience and adjusting prevention strategies accordingly.
• Building a support system provides encouragement and accountability on the journey to recovery.
• Identifying warning signs is essential for recognizing triggers and taking proactive steps to prevent relapse.

Contact The Recovery Team at (800) 817-1247 for support and care on your path to lasting addiction recovery.

Relapse Prevention Treatment: An Overview

Relapse prevention is a strategy designed to help individuals maintain their progress in overcoming addiction or other harmful behaviors. It involves identifying and managing situations, thoughts, and emotions that could trigger a return to the unwanted behavior.

In recovery, relapse prevention plays a vital role in maintaining sobriety and preventing setbacks. It helps individuals develop coping skills, build resilience, and direct challenges without resorting to substance abuse.

Recovery from addiction or harmful behaviors is often a long and difficult journey. Without a solid relapse prevention plan, it is easy to return to old patterns, especially during stressful or challenging times.

Understanding The Causes Of Relapse

Determining the causes of relapse is fundamental in developing effective strategies for maintaining long-term recovery. Here are some major causes of relapse:

Common Triggers

Common triggers, for instance, stress and anxiety, environmental cues, and social pressure can often lead to a return to substance use. When people face situations where they used to drink or use drugs, they may find it challenging to struggle with the need to engage in old habits.

Psychological Factors

Psychological factors also contribute to relapse. Cognitive distortions are illogical thoughts or beliefs that can disrupt recovery efforts. They can lead individuals to justify substance use disorder (SUD) or minimize its consequences. Emotional dysregulation, or difficulty managing emotions, can also make it hard to cope with stressors without turning to substances for relief.

Core Components Of Relapse Prevention Treatment

For effective relapse prevention treatment options, several core components are commonly employed:

Cognitive-behavioral therapy (CBT)

This approach helps people determine and change negative thought patterns and actions contributing to relapse. It focuses on developing coping strategies and enhancing problem-solving skills.

Motivational Interviewing (MI)

MI is a client-centered approach that assists individuals in exploring and resolving uncertainty about change. By strengthening the individual’s reasons for change, MI aims to improve motivation and commitment to recovery.

Mindfulness-Based Relapse Prevention (MBRP)

MBRP integrates mindfulness practices with a cognitive-behavioral approach to help individuals develop awareness of cravings without reacting spontaneously. It aims to increase self-regulation and decrease the risk of relapse.

Skills Training

This component involves teaching practical skills essential for maintaining sobriety, such as coping strategies for managing cravings. It also includes high-risk situations and emotional regulation skills to manage stress and the addiction’s negative effects.

By combining these approaches, individuals can develop a proper toolkit for managing triggers and preventing relapse.

Developing A Relapse Prevention Plan

Relapse prevention is like having a roadmap to stay on track with your goals. Here’s the breakdown of key components of relapse prevention skills:

Recognizing Warning Signs

Warning signs could be feelings, thoughts, or situations that tempt you to return to your old habits. Identifying these warning signs early on is vital so you can take action before it’s too late. By learning to recognize them, you empower yourself to make better choices and avoid slipping back into old patterns.

Creating A Support System

A support system may include friends, family members, or support groups who understand what you’re going through and can offer encouragement, advice, and accountability. Building a strong support system can help you stay motivated and resilient on your journey to change.

Establishing Healthy Routines

Healthy routines keep you grounded and focused on your goals. Whether you exercise regularly, eat nutritious meals, or practice mindfulness, establishing healthy routines helps create structure and consistency. By making positive daily choices, you reinforce your commitment to change and reduce the likelihood of emotional relapse.

Setting Long-Term Goals

Long-term goals are the aspirations and milestones you aim to achieve over time. Setting clear goals gives you something to strive for and helps measure your progress. Whether you want to stay sober for a year or improve your mental health, having long-term goals provides direction and motivation.

As you embark on this journey of self-discovery, remember that developing a relapse prevention plan is the first step toward a life free from addiction.

Strategies For Managing Cravings And Urges

When faced with strong cravings and urges, it’s important to have strategies in place to help you resist attraction and stay on track with your goals. Some useful tactics are discussed below:

Distraction Techniques

One way to handle cravings is by distracting yourself. It means finding something else to focus on instead of what you crave. For example, if you’re craving sweets, you could try going for a walk, talking to a friend, or doing a puzzle. By keeping your mind busy with other activities, you can help reduce the intensity of your cravings.

Cognitive Restructuring

Cognitive restructuring includes changing the pattern of thinking about your cravings. Instead of seeing them as impossible to resist, try to remind yourself that cravings are temporary feelings that will pass. You can also encounter any negative thoughts you have about your ability to control your cravings.

Mindfulness And Meditation

Mindfulness and meditation are about being present and paying attention to what’s happening without judgment. Getting caught up in those thoughts and feelings is easy when craving something. But mindfulness can help you step back and observe those cravings without getting swept away.

Remember, practice makes perfect, so be persistent with yourself as you learn to use these techniques effectively. You can overcome cravings and stay on the path with time and effort.

Coping With Relapse

Experiencing a relapse can be challenging, but it’s essential to approach it with compassion and determination. Here are some strategies for coping with relapse:

Immediate Steps To Take After A Relapse

After experiencing a relapse, it’s important to avoid being too hard on yourself. Take a moment to breathe and acknowledge your feelings. Access a reliable friend, family member, or support group therapy sessions to share what you’re going through.

Reflecting On The Relapse Experience

Take some time to explore the thoughts, emotions, and circumstances leading to the relapse. Self-reflection can help you identify any underlying issues that need to be addressed and develop strategies for coping with triggers more effectively.

Adjusting The Relapse Prevention Plan

After gaining insight into the factors contributing to relapse, it’s essential to adjust your relapse prevention plan accordingly. Planning may involve revisiting your coping strategies, setting new goals, or seeking additional support. Be willing to adapt and make necessary changes to better protect your sobriety.

Seeking Professional Help

If you’re struggling to cope with a relapse on your own, don’t hesitate to seek professional help . A therapist, counselor, or addiction specialist can provide guidance, support, and personalized strategies for managing cravings and maintaining sobriety.

Building A Support Network

Building a support network is like building a safety net for your journey to sobriety. It’s about surrounding yourself with people who uplift and encourage you, especially during tough times. Lean on your friends and family members who are there for you.

Additionally, consider joining a support group like Alcoholics Anonymous (AA) or Narcotics Anonymous (NA). These groups provide a protective environment where you can share your experiences and learn from others on a similar path.

Keep faith in your ability to overcome setbacks, knowing that each step forward, no matter how small, brings you closer to healing and wholeness.

Long-Term Strategies For Sustained Recovery

In the journey of recovery, whether from trauma or addiction, adopting long-term strategies is important for sustained progress.

Ongoing Therapy And Counseling

Therapy and counseling provide essential support for individuals navigating the recovery process. This ongoing process involves regular sessions with a trained therapist or counselor who helps patients explore their thoughts, feelings, and behaviors. By continuing therapy over the long term, individuals can maintain progress and address new challenges as they arise.

Continuous Personal Development

Personal development is vital to long-term recovery by fostering growth, resilience, and self-awareness. It encompasses various practices and activities to enhance mental, emotional, and spiritual well-being. Examples include mindfulness practices, self-reflection, setting and achieving goals and pursuing hobbies and interests.

Monitoring And Adjusting The Plan

Monitoring progress and adjusting the recovery plan is essential for long-term success. Monitoring involves regularly assessing goals, strategies, and coping mechanisms to ensure they remain effective and relevant. If certain approaches no longer serve their purpose or new challenges emerge, people can collaborate with their support system.

Dedication, self-efficacy, and support make the path to sustained recovery attainable and provide proof of strength and determination.

Empower Your Recovery With The Recovery Team

You’re not alone in your battle against substance use disorder (SUD). At The Recovery Team , we are dedicated to assisting you in breaking the cycle of drug abuse.

We specialize in aiding individuals through our dual diagnosis program , addressing both addiction and underlying mental health issues for lasting recovery. We also offer cognitive behavioral therapy to help individuals manage their negative thoughts and behaviors.

Our relapse prevention therapy program empowers you with the strategies and skills to maintain sobriety and navigate daily challenges.

You deserve long-term sobriety. Contact us at (800) 817-1247 to get information about how we can support you.

Frequently Asked Questions

Relapse prevention strategies involve maintaining recovery from addiction or harmful behaviors. One approach is identifying triggers, such as stress or social situations, and developing coping skills to manage them effectively. Another method involves creating a strong support network, including friends, family, or support groups, to provide encouragement and accountability.

Additionally, practicing self-care activities like exercise, meditation, and hobbies can help maintain mental and emotional well-being. Setting realistic goals and celebrating progress can also boost motivation and resilience. Finally, staying vigilant and recognizing warning signs of relapse can enable individuals to intervene before a full relapse occurs.

Relapse prevention treatment duration varies based on individual needs but often spans 12 to 20 sessions, each lasting about an hour. Sessions occur weekly at first and then may taper off to biweekly or monthly. During these sessions, therapists teach coping skills, identify triggers, and develop strategies to prevent relapse.

Treatment length may be extended if underlying issues like trauma or co-occurring disorders require additional attention. Tailoring the duration to the individual’s progress and circumstances ensures comprehensive support. However, ongoing support through aftercare programs or support groups beyond formal addiction treatment can further boost relapse prevention efforts.

Relapse prevention treatment employs various techniques to help individuals maintain recovery from addiction:

• Identifying high-risk situations and triggers is vital.
• Developing coping strategies to manage cravings and stress is essential.
• Enhancing problem-solving skills assists in navigating challenging situations.
• Fostering social support networks aids in accountability and encouragement.

Implementing lifestyle changes, such as exercise and healthy habits, promotes overall well-being. Moreover, practicing mindfulness and relaxation techniques can reduce impulsivity and promote self-awareness. Lastly, ongoing monitoring and adjustment of treatment plans ensure adaptability to patients’ needs.

July 29, 2024

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