When leaving an inpatient program, you may want to first consider spending time in a recovery home. These homes are often referred to as sober-living homes or halfway houses. They can help bridge the gap between inpatient facilities and the outside world. You can learn more about relapse prevention in these homes before returning directly back to your old environment. These programs are often privately owned and can be expensive. Again, you may want to check to see if your insurance covers such programs. Other options are asking for financial assistance from social services, your church or local ministry, or arrange to pay out of pocket. This should be a priority and should be done as soon as your treatment is complete. In fact, it might be helpful to have one available before treatment even ends so that you can hop right in without delay. Joining a support group is extremely important in order to avoid relapse. Check to see if there is a local Crystal Meth Anonymous or Narcotics Anonymous group that you can join. You can also get referrals from a physician, friend, or social service organization.  Spending time around other people who are in recovery in a supportive environment will help you when you reintegrate into your normal routine. Attending a support group even if you are in a recovery home is very important. This way you’ll already be used to it when you return home. Now that you feel better, other things will begin to compete for your attention again. During this transition, you may think that it’s okay to begin skipping meetings. Skipping support group meetings is not a wise idea and could be detrimental to your success. When you are in recovery, you still want to avoid friends and places that you used to spend time around when you were using meth. These people and environments will likely still be strong triggers for you. Therefore, avoiding them is especially important in the first few years of your recovery. Here are other ways to avoid triggers that could result in relapse:  Avoid bars and clubs. Even if you don’t struggle with alcohol, alcohol can lower inhibitions and impair judgment. Also, you may be more likely to run into old buddies there or be in the presence of meth. The use of opiates and other prescription medication can trigger relapse but so can inadequate pain relief. Therefore it's important for you to be candid with doctors when seeking medical treatment. Do not be ashamed of your history and instead focus on avoiding relapse. If you need a medical or dental procedure, find a medical professional who will provide alternative medicines or prescribe the minimal amount of medication to provide you comfort but not trigger a relapse. Stress may trigger cravings for you yet it is impossible to avoid all stress. Therefore, it’s important to know how to manage the stress so that it does not become overwhelming and cause you to relapse. Here are some things that you can do to relieve stress:  Exercise: Walking, running, biking, gardening, swimming, even cleaning your house helps. Write: Spend 10-15 minutes a day writing about stressful events that happened that day. It might help if after you write about the event that you rewrite the ending the way you would have liked for things to have gone. Write in the present tense, pretending as if it really happened that way. This way you end the writing exercise on a positive note. Talk it out: Whether you want to laugh, cry, or just vent a little, find a friend, Counselor or Clergyman who is available to be present and talk it out with you. Do something you enjoy: Find an activity that you really enjoy and spend some time doing that. It could be anything healthy that you enjoy, such as gardening, playing with your kids, going for a stroll, eating out, baking, or even just sitting outside in the fresh air for a while. If you enjoy it and it’s a healthy activity, then go for it. Meditate: Sit in a quiet place and breather in deeply through your nose and allow the air to go to your abdomen. Then breathe out through your mouth allowing the air to come up from your abdomen and out of your mouth. As you do this, focus on the breaths that you take. This is a great meditation process for stress relief. Yoga: Enroll into a yoga class or grab a few yoga DVDs to help with stress relief. Sometimes the cravings come hard and heavy, regardless of what you do. Therefore it is important to know exactly what to do when this occurs. Here are some great coping techniques that should be a part of your plan:  Have productive thoughts while dealing with cravings. Tell yourself that it's a craving. Cravings are bound to happen, and dealing with the cravings will get easier all the time. Think, "I need to ride out my cravings, one at a time so I can remain sober". Keep a list of activities that you enjoy that can help distract you when the urge to use emerges. Some examples of distracting activities might include reading, writing in your journal, going to the movies, watching a movie at home, or going out to eat. Visualize that you’re a surfer who is determined to ride the wave until the craving passes. See yourself staying on top of the wave until it crests, peaks, and then returns to the less powerful, white and foamy surf. This technique is called “urge surfing.” List all of the benefits and consequences of using meth on an index card that you keep on you at all times. When a craving hits, pull out the card to remind yourself that you really won’t feel better if you use. Call your accountability partner or other supportive friend or family member so that you can talk through the urge. Goals are often a great drug prevention tool. When you are focused on achieving your goals, you are less likely to revert back to meth use. It doesn’t matter what the goals are – they can be focused on family, career, or even personal goals like completing a marathon or writing your first book. Just make sure that the goals that you choose are important to you. Call your sobriety partner, Therapist, Clergyman, go to a meeting, or schedule an appointment with your doctor as quickly as you can. The goal is to get back on track and out of danger as soon as possible. Relapse is a common part of the recovery process. Don’t let it keep you down. Rather than look at it as failure, use it as a learning opportunity. When you are sober again, take a look at what triggered your relapse and figure out what you can do the next time a similar situation presents itself.
امضِ بعض الوقت في منزل للتعافي. ابحث عن حلقات دعم على الإنترنت. تجنب المحفزات. مارس تمارين الاسترخاء. خطط لمنع الانتكاس. ضع أهدافًا واضحة. اسع في الحصول على مساعدة فورية إذا انتكست.