I have learned through the years that the holidays are tough on everyone. Next, I might ask if you have a relapse prevention plan, just in case. Having relapse prevention in place could help you from relapsing. I did not have a plan in place, and I relapsed. Here are a few ideas that have helped me this year.

Relapse has three different stages. Relapse begins with emotional, mental, and physical relapses.  Each stage is different, and if we could recognize these stages, we might be able to prevent relapse before it happens. In a mental relapse, a person begins to think about using. This happens because we might choose to hang out with unhealthy people or deal with stress. Other areas can cause a mental relapse. In the next phase, the mental relapse, we begin to be at war with ourselves. Me, I remember thinking back on all the good times. I even thought about how I could quickly lose weight and stop again. In the last stage, we have a physical relapse. By now, we are using drugs or alcohol. Hopefully, we will realize what has happened and stop using it again. We get back on the road to recovery.

Here are some tools to help you set up relapse prevention. Many of us might think we can handle things alone; I’m afraid that’s not right. We must be okay with asking for help. We must take care of ourselves; it is okay to be selfish. Find self-care that will work for you. I like taking a walk, especially with a friend in recovery. Another thing that I began to do was write out a list of people I could reach out to. This meant seeing the list, and when I struggled, I started at the top of the list and worked my way down until someone answered. This has come to work a lot in my recovery. Another thing I did was found me a sponsor that worked for me. Lastly, I started spending time with God. I will pray, read the bible, and listen to worship music. There is something about worship music that makes you feel better.

Written by: Melissa Pena

Written by: Dwayne Myers

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Check-ins

Recovery is a lifelong journey, so when times feel unbearable, it’s important to use all of your available resources around you for help. A sober coach is the first point of contact you should lean on after rehab. Sober coaches are there to guide you through the hard times and provide you with advice along the way. Rebuilding relationships with family members should be a top priority as well, especially if the bond was broken in the past. Having a friendly face to rely on and build you up can make all the difference in your sobriety journey. If you’d feel more comfortable having assistance 24/7, try downloading a sobriety app to help stay on track with your progress. The last thing you want is to feel alone.

Start Over

To avoid temptations, distancing yourself from anything or anyone that could have a negative impact on your progress will be in your best interest. Old friends still using, local bars, and even your home can all be temptations. Rebuilding your life somewhere new or close to your family does not have to be dreadful. If money is tight, no need to worry. Consider exploring an FHA loan to assist you in the home buying process. FHA loans are perfect if you’ve experienced a poor financial history, such as debt. It’s government-backed, so it allows you to purchase a home with looser financial requirements. Nonetheless, moving to a new location allows you to start fresh and help avoid any relapses because you’ll be away from things that remind you of your past.

Self-Care

Staying on top of your health is crucial after rehab. Eating healthy, finding a new social group, and starting a new hobby are all ways to guide you through the recovery process. Staying active with a daily routine will also help rid any stress you might be feeling. Just getting outside and going for a walk can be a huge improvement to your mental health. Finding a new friend group that lifts you and supports your sobriety is key to taking care of yourself. If the people around you can’t lift themselves up, how will they be able to help you? Picking up a new hobby to take your mind off things such as reading, journaling, painting, or cooking is also a great way to stay focused. Looking forward to something every day will help you feel grateful and motivated to continue on your sobriety path.

Celebrate

Lastly, don’t forget to celebrate yourself each step of the way. After rehab, everyday life can be challenging. Maintaining your sobriety takes a lot of hard work and dedication. Although big milestones worth celebrating are 30-day, 3-months, 6-months, and 1-year, every day of sobriety is a huge accomplishment. However, one day might be easier than the next, so it’s important to keep your head up during the highs and lows. To help you celebrate your wins, find fun ways to keep yourself motivated such as nice dinners out, dessert, or perhaps starting a new tradition. A tradition could be similar to celebrating a holiday, you could invite friends and family over for a dinner party or book a trip. No matter how you celebrate, always remember you’re not alone and to keep staying motivated — you got this!

I have been sober from alcohol for 6 years and I also have a mental health and addictions nursing background. Alcohol addiction runs in my family in a very serious way. I’d say I know a few things about alcohol addiction and how it affects our physical and mental health. I not only lived it, but I helped other people live through it as well.

One thing I repeatedly see in online discussions about alcohol abuse is that somehow, the person who abuses alcohol brought it on themselves or deserves their afflictions because they continue to drink heavily. There’s also a misconception that heavy drinking and “alcoholism” are somehow not the same. Many people who drink heavily will accuse other heavy drinkers of not being able to control their drinking. It’s a really strange manifestation of the denial often inherent in alcohol misuse. Hence, there is a lot of blame and criticism of those who are labeled an “alcoholic.”

The truth is, alcoholism and heavy drinking are not that different from each other. Often, we make ourselves believe that heavy drinking is normal if we are somehow able to function — meaning we can hold down a job, maintain a home, and look after our basic needs. The truth is, heavy drinking is still alcohol misuse which is the same as alcoholism. The difference is how entrenched the drinking becomes, which may have more serious consequences on our lives.

Some people can drink heavily and still feel confident they are managing their lives despite the many ways that their drinking proves to be problematic. Heavy drinking affects relationships, productivity, family life, physical health, and mental health. Labelling someone an “alcoholic” that can’t control their habit and thus they are a “bad” person, does nothing to further healing for alcohol addictions and misuse.

So let’s be honest shall we? Heavy drinking and alcoholism are within the same sphere and neither label makes the person who engages in alcohol misuse a “bad” person.

We’re not wrong or immoral for abusing a substance that helps us escape the horrors in our lives. The truth is, there are many ways to escape pain and horror, alcohol is just one of them. However, the difference between alcohol and things like doomscrolling, shopping, internet, or whatever we do to escape, is that alcohol can actually kill us. More so, before it kills us, it can ruin our health, mental health, relationships and anything else we care about. Alcohol can disable us and make our lives so much worse.

I advocate not just for abstinence or help for alcohol misuse, but more so, to educate people so they understand their relationship with alcohol better. Because most people have no idea at all how alcohol weaves itself into every fabric of our lives and slowly erodes it. Also, people don’t realize that the way alcohol erodes our lives is through our physical and mental health. And once alcohol has a hold on our brains and emotions, the less capable we are to make good decisions.

We’re not “bad” people for choosing to drink heavily. We just need to understand exactly what we’re getting ourselves into. We also need to know when we’re getting ruined by alcohol. Because as it stands, 107 million people worldwide have an alcohol misuse disorder — this includes everything from slight heavy drinking to very serious alcohol dependence. And while 107 million may seem like a lot, there are many more that likely chose not to report their drinking habits — such is the power of denial in alcohol misuse. Unfortunately, most people are oblivious to the ways that alcohol affects their health and mental health.

The rhetoric around “alcoholics” being bad people who can’t get their drinking under control is actually fueling more heavy drinking that leads to even more deadly consequences. Instead, maybe we can understand that all heavy drinking is designed to mitigate pain and discomfort. Many things are designed to mitigate pain and discomfort. However, not all of them will cause health and mental health issues the way alcohol can.

People in pain will always choose something to self-medicate — be it alcohol or other less dangerous things like playing online games all day. The point is, if we become more familiar with how alcohol causes even more pain, then we are in a better place to make proper decisions. And if we understand that all heavy drinking is problematic, then we can stop trying to demonize some people over others.

The facts are that alcohol causes the following:

• Damages the brain which also hinders decision-making.
• Causes and worsens mental health problems.
• Stops us from processing traumatic events which can lead to our healing.
• Creates a vicious cycle that slowly erodes everything until we are lost to ourselves.
• Can and will cause disability over time.
• Stops us from doing productive things to help our pain and discomfort.
• Doesn’t stop at our personal ruin, instead, it goes on to ruin the lives of those we care about as well.

We’re not “bad” people for drinking heavily, we just need to understand the consequences so we can make informed choices.

Defining the Addiction Cycle

First, it’s important to define and understand the cycle itself. The four stages of the addiction cycle involve the stress stimulus, the substance abuse response, and the consequences.

Stress is a natural, common part of everyday life. It can be physical, or self-induced. Stress might appear because you aren’t sleeping well, or because of a troubling relationship. Mental health problems or a trauma history may also contribute to stress.

While it’s normal to experience stress, some individuals find it overwhelming. Rather than addressing the source in a healthy way, they choose to numb it. Often, this is through substance abuse and addiction.

Initially, the euphoria of drugs and alcohol erases feelings of stress. There might be relief, but it’s only temporary. As relief fades, consequences emerge.

The consequences of substance abuse vary, but they always appear. They may begin with a hangover or withdrawal symptoms. They could also include spending too much money the night before, criminal activity, or saying hurtful things to loved ones.

These consequences cause stress which triggers use, starting the addiction cycle all over again.

Learning to Manage Stress

There are several ways to break free from the addiction cycle. However, the most effective method is learning how to healthily manage stress. By relieving stress, individuals won’t feel the need to numb.

Learning to manage stress may seem easy, but it’s difficult to achieve. In addiction treatment, patients learn how to create a custom stress management plan. Often, this begins by learning to identify it. Simply acknowledging the source of stress makes it easier to deal with.

By discovering a stress management plan that works, individuals develop coping mechanisms for relief. A lot of people find that exercise lets off some steam in a healthy way. For others, spending time outdoors in a serene spot naturally lowers heart rate and blood pressure.

Stress relief comes in countless different forms. It might be dancing, chatting with friends, or attending a local 12-step therapy group. Whatever it is, each individual must identify this and implement healthy stress release.

Creating a Support Network

Even the best stress relief plan sometimes won’t work. In certain situations, like a medical emergency, the death of a loved one, or a divorce, stress is simply unavoidable. No amount of yoga or group meetings can eliminate these sources of stress. Fortunately, creating a support network helps you navigate stress without turning to substance abuse.

Your support group may be anyone who helps you stay sober. It might include your therapist, family members, close friends, peers from your rehab program, or members of a local addiction support group. In our digital world, it could even be friends online.

When stressful situations arise, make contact with your support network. These people help you stay on track to sobriety. Going through recovery on your own is ill-advised. Take advantage of the support you have, and use it to overcome temptations and manage stress.

Picturing the Consequences

Another way to break the addiction cycle is by thinking one step ahead. When you experience stress and want to find relief, substance abuse is the easy solution. However, thinking about the consequences 12 or 24 hours from now will help you understand the severity of drug use.

If you are in addiction recovery, the consequences of relapse may mean withdrawing again. Withdrawal is extremely unpleasant and takes several days, so the thought of repeating it may keep you from using. Think about whether consequences are truly worth the brief minutes of the drug’s high.

When you use, there are endless consequences. If you’re a parent, you might focus on how your children would cope without you. If you have a job, think about whether you could get fired as a result of drug or alcohol abuse. If you’re sober and thinking logically, it’s easier to see consequences clearly and rationally.

Finding Stability in Addiction Treatment

Addiction can feel like a roller coaster ride. There are plenty of ups and downs. The addiction cycle can feel the same way, with many people caught up in it. One of the best ways to break free completely is by finding as much stability as possible.

If you’re struggling with addiction, having a routine is nearly impossible. Substance abuse can change your entire day at any moment. In recovery, however, creating a set schedule helps. Routine and stability makes it easier to plan ahead and avoid the cycles of addiction.

To overcome addiction, you need to break the addiction cycle. These techniques may help you or your loved one find stability, peace, and life-long sobriety.

Gastrointestinal Distress

The most commonly reported symptoms of heroin withdrawal are all related to gastrointestinal distress. This is because heroin naturally causes constipation. Many people addicted to heroin struggle with chronic constipation, which can lead to a number of health problems. Removing heroin from the body altogether, as in a detox, can lead to unpleasant side effects.

Diarrhea is very likely during a withdrawal from heroin. Also likely is abdominal cramping, vomiting and nausea. Some patients will have a hard time keeping food or even water down. This can lead to dehydration as well as a reduction in appetite.

Sweating, Chills and Dehydration

During a heroin withdrawal, many patients struggle with temperature fluctuations. The body wants to find stability but there are too many things changing metabolically. That means many patients suffer from alternating sweating and chills. A fever, and the corresponding high temperature, are also likely.

If you combine sweating with vomiting or diarrhea, you’ll end up with dangerous dehydration. The feeling of extreme dehydration will only make withdrawal harder. Fortunately, patients in a secure treatment facility will have medical support that can address the issue of dehydration. The fix may be as simple as electrolyte salts but it can also include resources like a saline solution administered intravenously.

Muscle and Bone Aches

During heroin withdrawal, some people will experience muscle and bone aches. This can feel similar to the day after a serious workout or it can be severe pain that inhibits a full range of motion.

Individuals who are in a medically supervised environment will have access to a range of resources to help reduce this pain. In some cases, medication can be administered. Only medical professionals will know what medicines are safe to take and won’t lead to a secondary addiction. Other resources, such as private TVs and bluetooth headsets, can serve as a distraction from pain.

Restlessness

Despite a lack of energy, many individuals going through a heroin withdrawal will suffer from restlessness. They might feel agitated and it can be difficult to sit still. In some cases, patients will even experience involuntary tremors.

Tremors and restlessness will pass. The best way to work through it is to focus on something else entirely. A distraction might be something as simple as listening to your favorite music or it could include time in a sauna or a shaman-led yoga class.

Fatigue and Insomnia

Two of the most frustrating symptoms of heroin withdrawal are fatigue and insomnia. Many patients will struggle with lethargy and have little or no energy. Even finding the energy to eat or take a shower can be a challenge.

However, these same patients might have a hard time getting rest each night. This is endlessly frustrating, because a night of insomnia only worsens the fatigue the following day. Patients should focus on the short-term nature of withdrawal, but also take advantage of any resources available. Everything from physician-prescribed sedatives to relaxation and meditation techniques can help improve sleep during heroin withdrawal.

Anxiety and Depression

Many of the worst symptoms of withdrawal are psychological rather than physical. This is especially true for those who already struggle with mental health issues. The two most common psychological symptoms include anxiety and depression.

The whole process of recovery can be overwhelming. The discomfort of withdrawal and the uncertainty of the next step can lead to plenty of anxiety. Some patients also feel sad and depressed about working out a new way of life.

These symptoms, just like all others, will eventually fade. During withdrawal, however, they have to be monitored carefully. In some cases, they can lead to suicidal thoughts. Medical professionals offer advice and make sure that patients recognize their symptoms and their transient nature.

Inability to Feel Pleasure

Heroin completely changes the reward circuitry in the brain. It becomes the only thing that creates the sensation of pleasure. During a heroin withdrawal, some patients experience the inability to feel pleasure.

This symptom is called anhedonia. Patients may not experience pleasure when talking to loved ones or eating their favorite foods. Once again, this is not a permanent state of being. Most people will begin experiencing pleasure in varying degrees as the withdrawal period ends.

Severe Cravings

Virtually everyone that goes through a drug withdrawal will experience cravings. These are more than just a desire for the drug. They are all-consuming pangs and some people compare them to starving.

These cravings will pass. Sometimes, eating food or taking a walk can help. Other times, only time will make a difference.

Being in a secure facility with no access to drugs or alcohol can also quell cravings, because patients know that there is no way to get hold of the substances they crave. That’s one major reason why it is always best to undergo addiction treatment away from home and in a qualified treatment center.

The Heroin Withdrawal Timeline

As one of the world’s most addictive drugs, heroin has a reputation for severe withdrawal. While that may be true, the good news is that a heroin withdrawal won’t last forever. In fact, it is relatively short, often ending in less than one week.

The typical heroin withdrawal timeline begins with mild withdrawal symptoms. These appear around eight or nine hours after the last use of heroin. The symptoms will increase in intensity, getting stronger until they peak about 72 hours into detox. From then on, they fade away until withdrawal has ended completely.

Knowing and understanding the symptoms of heroin withdrawal can prepare you for the recovery process. Remember that the only safe way to overcome a heroin addiction is with the support and supervision of medical professionals.

Frequent Flu-Like Symptoms

There are easily-identifiable physical symptoms that heroin users exhibit. For example, users may have constricted pupils a few hours after use. The drug is a downer, so they may also continue taking shallow breaths. However, some of these symptoms are easy to hide. Heroin users often go out of their way to conceal their substance abuse from loved ones.

The frequency of flu-like symptoms, however, is much harder to hide. A person addicted to heroin regularly has a runny nose, watering eyes, or a fever. These symptoms arise from heroin use, but if they appear frequently they could be a notable sign of addiction.

Secretiveness or Lying

Not all signs of a heroin addiction are physical. In fact, some of the most severe are emotional and behavioral. Often, a heroin addiction is accompanied by frequent lying.

Sometimes, secrecy is to protect loved ones. A heroin user might make excuses like working late or visiting friends. For example, a woman who uses might tell her son she can’t come to an important event, while unable to give firm reasons why.

Simply put, heroin addiction makes people prioritize drugs over friends and family. They might feel guilty, but continue lying. These behaviors get worse if heroin addiction starts causing severe life consequences.

Visible Track Marks

While there are many ways to consume heroin, intravenous injections are the most common. One way to tell your loved one is addicted to heroin is by looking for track marks. These are the injection sites that indicate intravenous heroin use. They look like linear scar tissue.

Track marks are most commonly on the arms. Needle marks and bruising, especially in the elbow crease, are an obvious warning. You may also notice skin problems, like abscesses, which result from heroin injections.

Collapsed veins occur when someone frequently injects in the same spot. Some heroin users resort to new injection spots when this happens. Therefore, many inject between the toes in order to hide addiction.

Changes in Career or Financial Stability

If your loved one is struggling with heroin addiction, then he or she is likely overwhelmed. Addiction is a disease that prevents you from focusing on anything but using. You can identify an addiction by noticing changes in your loved one’s career or financial stability.

Juggling a profession with a heroin addiction is virtually impossible. If your loved one loses their job or experiences an unexpected demotion, addiction is likely to blame.

Similarly, your loved one might be financially struggling. Heroin isn’t free, and the cost adds up. Combine that with no income, and an addiction quickly leads to bankruptcy.

Drug Paraphernalia and Slang

Another way to tell your loved one is addicted to heroin is by looking for drug paraphernalia. This depends on how your loved one uses heroin. However, the most common items include clear plastic bags, aluminum foil, syringes, and glass pipes.

You may want to listen for common heroin slang as well. Many heroin users avoid the name of the drug but use nicknames when discussing it with buyers, sellers, or users. These include junk, dope, smack, H, white, and black tar. Your loved one might also refer to using heroin as skin popping or chasing the dragon.

Presence of Drowsiness or Nodding

Heroin is a depressant. Using it slows heart rate, reaction times, and blood pressure. It also leads to “nodding,” where users are in and out of sleep during daily activities.

A person struggling with heroin addiction may have irregular sleep cycles. Heroin users may frequently seem like they’re falling asleep, but have a hard time getting actual rest. If you see chronic drowsiness, or the inability to stay awake mid-conversation, your loved one may be using heroin.

Changes in Social Interactions and Appearance

Using heroin changes personality in many ways. If your loved one is addicted to heroin, they may begin socially withdrawing. They may not want to spend time alone with you as well. Remember that this is a direct result of wanting to hide addiction.

You may also see changes to appearance. Weight loss and weight gain are the most common. Heroin users typically change their grooming and hygiene habits. If you notice these changes, heroin could be to blame.

If someone you love is addicted to heroin, you’ll need to get them professional treatment. With detox and rehab, it’s possible to overcome addiction and lead a fulfilling, healthy life.

Nasal Problems

Cocaine can be consumed in several ways, but nasal inhalation is the most common. Most cocaine users snort the powder cocaine through their nostrils. Snorting any powder in this way can be dangerous, leading to a series of nasal problems.

One of the most obvious signs of cocaine use is chronically having the sniffles. Many cocaine users suffer from a constant runny nose, and they may try to justify it by mentioning allergies or saying that they have a cold.

Snorting cocaine can also cause nosebleeds. Having frequent nose bleeds, therefore, could be a sign of a reliance on cocaine. Some heavy cocaine users are diagnosed with a nasal septum perforation or a hole in the membrane between the nostrils. While there are many causes for this perforation, cocaine use is certainly one of them.

Unusual Sleep Patterns

Cocaine is a stimulant drug. After taking it, most users will experience a surge in energy, at least for a short period of time. Chronic cocaine users and abusers will often have unusual sleep patterns. These changes to sleep schedules can help loved ones recognize the drug problem.

Cocaine users may appear energetic, almost bouncing off the walls. Just an hour or two later, they might look exhausted. If this cycle is repeated within a day, it may be the result of repeatedly consuming cocaine.

In addition to proving a short surge of hyper energy, cocaine can make it hard to feel rested. That might mean periods with little sleep alternating with 12 or 14 hours of sleep. In short, any unusual changes in sleep patterns can point to a cocaine abuse problem.

Manic Enthusiasm or Lacking Inhibitions

Cocaine doesn’t just provide energy. It also changes a person’s personality for a brief time. Taking cocaine can make people giddy with enthusiasm as well as effusive with language and behavior.

People abusing cocaine may begin to hug and praise people, even people they barely know. They might be the first to jump to conclusion, or they might suggest outlandish activities. Cocaine use lessens inhibitions. This encourages risky behavior and dangerous activities.

Cocaine users are more likely to engage in unprotected sex, and they are more likely to take physical risks. If someone you care about begins to exhibit these behaviors without explanation, then it might be due to cocaine use.

Changes to Weight or Appearance

Since cocaine is a stimulant, it can have an impact on metabolism. Cocaine abuse can lead to weight gain, weight loss or other changes to appearance.

For some individuals, cocaine’s stimulant effects mean reduced appetite. These individuals may struggle with rapid weight loss or even malnutrition. Muscle weakness and atrophy is also possible.

On the other hand, some individuals can actually gain weight as a result of cocaine consumption. Chronic drug use can discourage healthy eating habits, and strange sleep patterns can mean less time for exercise and a far more sedentary lifestyle.

Finally, cocaine use can also impact how people care for themselves. Grooming and hygiene habits might disappear as a result of cocaine consumption. Any sudden or unexplained changes in appearance, along with other symptoms, might be a result of cocaine abuse.

Mood-Related Symptoms of Cocaine Abuse

Mood swings are one of the most common signs of a cocaine addiction. A person who uses cocaine can be happy, sad, angry and then happy again within a 90-minute window. Cocaine can also cause a number of serious mood problems and behavioral concerns, some of which can be serious.

Anxiety is increased as a result of cocaine use. Some cocaine users suffer from chronic anxiety, and as the cocaine effects wear off it will get more pronounced. Panic attacks are also possible as a result of this anxiety.

Cocaine abuse can also lead to irritability and feelings of superiority. Many cocaine users stop socializing with friends and family members. They get irritated quickly and might believe that their loved ones just don’t understand them anymore.

Some cocaine users also experience paranoia. They might be concerned that others are picking up on their drug use or strange behaviors. This can further isolate cocaine users and contribute to unhappiness.

References to Cocaine or Cocaine Paraphernalia

Another way to determine whether someone is using cocaine is by paying attention to their vocabulary. While some people that use cocaine call it by its best-known name, others refer to it by slang nicknames. Cocaine might be referred to as coke, blow, snow, nose candy, bump, line or powder.

In addition, it can be helpful to know what cocaine paraphernalia to look for. Those who abuse cocaine might be surrounded by items like rolled up dollar bills or other pieces of paper, white residue or small clear plastic baggies. If you spot these items or hear nicknames for cocaine being used frequently, then it is worth getting to the heart of the matter.

Responding to the Signs of Cocaine Abuse or Addiction

Recognizing cocaine abuse is important, but it is only the beginning of the journey to recovery. If you notice these signs in a loved one, then you need to respond. Ignoring the problem could mean that cocaine abuse becomes an addiction, which could eventually become an overdose.

Cocaine abuse requires professional treatment. Often, the best route is a medically supervised drug detox. This is the opportunity for patients to break free from their physical and psychological dependence on cocaine.