Once you have made a change, how do you maintain it? What is the difference
between a lapse and a relapse? How can I recognize when a relapse is likely?
A lifestyle change is not easy to make or maintain. Lapses (a one-time return
to addictive behavior) and relapses (a return to an addictive lifestyle) do
occur. Some people relapse several times before new behavior becomes a regular
part of their lives. Thus, it is important to learn about and use relapse
prevention techniques. Before discussing prevention, it is useful to understand
the nature of relapse.
Relapse Process
The relapse process occurs in a series of steps and in the direction of a
return to addictive or other self-destructive behavior. Along the way, there are
opportunities to use new ways of thinking and acting to reverse the
process. To understand relapse process and prevention in the following
example, imagine you are making one of these lifestyle changes: stopping
smoking, attending 12-step group meetings, or beginning an exercise program.
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Sometime after making a change, the demands of maintaining it seem to
outweigh the benefits of the change. |
We don’t remember that this is normal. Change
involves resistance. Reaching out to a supportive person can help clarify
our thinking. |
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We feel disappointed. |
We forget -- disappointment is a normal part of living. |
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We feel deprived, victimized, resentful, and blame ourselves. |
These are "red flags" for a lapse. Talk with a supportive
person to clarify the situation. |
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It occurs to us that our old behavior (smoking, isolation, inactivity)
would help us to feel better. |
If we would consider why we made the change
in the first place, we would remember how the old behavior made us feel worse. Talking to a supportive person,
distraction, or relaxation can help relieve the pressure.
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Cravings for the old behavior begin, undermining our desire to continue
to care for ourselves in the new way. |
Cravings are a "red flag" for relapse. We need a plan to
divert our attention. |
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A cigarette ad attracts us, or someone in a group puts us down, or we
strain ourselves by overdoing exercise. |
More "red flags!" Acknowledge that it is difficult to make a
change. Talk to a supportive person or distract yourself. |
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We say, "I told you so. This
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