Preventing Impending Relapse: 6 Immediate Interventions


One of the fundamental skills for those in recovery is learning to put on the brakes when sliding down a slippery slope into relapse. When tiredness triggers, emotions internally eat away, and circumstances crowd their mind with maddening thoughts, what can be done? Left unchecked, these internal experiences can lead to disconnection, numbing behavior, and eventually relapse. So, having a handful of quick, yet powerful practices on hand can mean the difference between self-care and self-destruction. Here are six exercises for those who find themselves slipping mentally, physically, or emotionally. These simple interventions help reboot the brain, strengthen resolve, and reconnect those in recovery with what matters most.

  1. Urge Surfing & Mindfulness (8.5 minutes). This helpful audio exercise helps release tension, increase self-awareness & mindfulness, increase responsibility, and decrease reactivity to emotions and cravings.

  1. The Self-Compassion Break (7 minutes or less) – This audio explains an excellent exercise for caring for personal suffering, which can lead to a decrease in stress or a felt need to self-medicate.

 

  1. Spiritual Connection Exercise (5-10 minutes) – An exercise that not only provides a reminder of beliefs and values but also creates an emotional/spiritual connection can be another powerful tool. The video below provides an example of an exercise like this. It is from a Christian perspective, but it is recommended that those in recovery find something that fits their beliefs and connects them to their Higher Power, infusing them with strength and warming their heart with comfort. Another great exercise that someone could use regardless of their spiritual tradition is the guided meditation of “Connecting to Your Source of Compassion“.

 

  1. Letters to Self – (10 minutes) – Letters that strengthen inner resolve, increase mindfulness, remind them of who they are and who they want to be, and help them care for distressing emotions are wonderful tools for those in recovery. The Letter of Self-Compassion and Letter from Your Future Self are two recommended exercises.

 

  1. Physical Interventions (10-20 minutes)– Exercising intensely for 20 minutes, taking a 20 minute nap, or eating a healthy meal can provide a much-needed shift in mood, an increase in self-control, and can help manage cravings.

 

  1. Connection with others (10+ minutes)– Connecting with a friend or accountability partner, a romantic partner, a group, or a therapist can have a powerful shifting effect in a moment of distress or temptation. Experiencing empathy from another can be a very healing experience.

Many of the above exercises are simple ways to connect with self, one’s Higher Power, and with others. Real connection is protective for those learning to live a recovery lifestyle. It is my hope that these exercises will provide a much-needed jump-start for those who feel as though they are on the road of impending relapse. U-turns are always possible.

-Written by Forest Benedict, MA, SATP-C, LifeSTAR of the Central Valley

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About fbenedict

Forest Benedict is the author of Life After Lust: Stories & Strategies for Sex & Pornography Addiction Recovery. He is a Licensed Marriage and Family Therapist and certified Sexual Addiction Treatment Provider (SATP). Forest loves the work he does as the Clinical Director of LifeSTAR of the Central Valley and the Program Manager/Teacher in the SATP program at Mid-America Nazarene University. He writes numerous articles on the LifeSTAR of the Central Valley blog (https://lifestarcentralvalley.wordpress.com/) and also on his personal blog (http://forestbenedict.com/). He created the Life After Lust VLOG on Youtube, sharing insights about recovery from sexual addiction. Forest also writes and speaks publicly about protecting children from pornography.
This entry was posted in Addiction, Attachment, Change, Partner of Sexual Addict, Recovery, Science, Self-care, Self-Compassion, Sexual Addiction and tagged , , , , . Bookmark the permalink.

7 Responses to Preventing Impending Relapse: 6 Immediate Interventions

  1. Great set of videos, thanks!

  2. Pingback: “From Under the Rock” by Forest Benedict, M.A., SATP-C, LifeSTAR of the Central Valley | LifeSTAR Central Valley Blog

  3. These videos provide addicts with specific ways to develop relapse prevention coping skills. Very well done!

  4. Pingback: My Path Out of Porn Addiction: A Therapist’s Journey | LifeSTAR Central Valley Blog

  5. Pingback: Replacing Addiction with Human Closeness: Radio Interview with “Carol the Coach” & Forest Benedict, LMFT, SATP-C | LifeSTAR Central Valley Blog

  6. Pingback: The Neuroscience of Self-Care: Stephen Kuhn Interviews Forest Benedict, SATP-C | LifeSTAR Central Valley Blog

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