Setback Prevention Plan PART ONE
Last week, I talked about what steps to take after a setback. This week, I’ll share about taking a more preemptive way of thinking by implementing a Setback Prevention Plan. This plan is designed to help you have a proactive approach toward your recovery versus a reactive one. This is a great way to handle challenging moments, urges, situations, and emotions that may lead you to a setback in recovery and healing.
If you have a setback, come back, and evaluate what needs to be adjusted in your Setback Prevention Plan. Remember, this is a no-shame zone. Dust yourself off, learn from the setback, and keep moving forward.
I’m going to throw in my favorite quote again because it helped me so much in my own recovery and healing:
“Shame is a focus on self, guilt is a focus on behavior. Shame is 'I am bad.' Guilt is 'I did something bad.' Guilt: I’m sorry. I made a mistake. Shame: I’m sorry. I am a mistake” - Brene Brown.
Triggers
Have you ever been going about your day and then, seemingly out of nowhere, BAM! You’re hit with a sudden urge to use? Or a wave of overwhelming emotions washes over you? It may be because you’ve been triggered by something in your environment.
A trigger is anything that causes the urge for us to use or makes us experience overwhelming emotions. It can be a person, place, thing, feeling, or situation that makes us want to escape, numb ourselves, or make us feel like we’re entering a downward spiral. Triggers can change and intensify throughout our addiction and if you’re delaying your healing, they can intensify over time, as well. Two great acronyms can be helpful: BLAST and HALT.
They can help you from being vulnerable to triggers If you’re feeling any of the below emotions, you’re more likely to feel anxious. Especially if you don’t have a solid foundation on your recovery or healing yet.
B Bored H Hungry
L Lonely A Angry
A Angry L Lonely
S Stressed T Tired
T Tired
When we’re experiencing those emotions and are moving through those moments, we may be more susceptible to setbacks. That’s where awareness comes into play.
Simple Reminder
When we’re aware, we can take action. If we put something as simple as a sticky note on our computer monitor, wear a ring or bracelet as a reminder, or make our phone background on the acronyms to help us be mindful of our triggers, it can ground us and prevent us from reaching for our drug of choice or keep us from going into a negative headspace.
Our brains crave fresh, positive pathways toward healthy behaviors. It wants activities! Boredom allows your mind to roam freely and many times that means going to places we’d rather not go.
HIGH-RISK IDENTIFICATION
BLAST/HALT
What are some healthy activities you can do to keep you from becoming bored?
The opposite of addiction is connection. If you’re feeling lonely, it’s important to reach out. Who makes up your Sobriety Circle or Healing Hive?
Anger & stress are emotions often felt throughout our recovery journey. What are healthy ways you can move through those feelings?
Tuning into your body can help you identify when you’re feeling tired. What changes can you make to get adequate rest and do so without guilt?
What can you do to stay fed and watered? Sounds silly, but eating well, staying hydrated, and exercising keep our minds and bodies sharp and in better shape to manage triggers.
IDENTIFYING EMOTIONS
Respect your emotions. Many of us may not be familiar with some of the feelings showing up and that’s okay. Give them some space to stretch their legs in your mind. New emotions can be challenging so don’t rush it. Take your time with them. Pushing ourselves too much too fast can actually do more harm than good to your healing and recovery.
Allow yourself to move through your emotions and process through them rather than shove them down. It’s okay to be angry, hurt, or sad. It’s normal. Some of us have been wounded or traumatized by what we’ve been through.
Do your best not to analyze your emotions and to practice self-care and patience during this time. Especially in the beginning stages of your journey. If you’re feeling stuck or overwhelmed, take a break.
Emotions don’t reveal themselves overnight and they’re complex. They take time to understand. When you’re ready, they’ll come. Please don’t try to force anything because you could do yourself more harm than good.
We want good things to come from your healing and recovery journey.
HIGH-RISK IDENTIFICATION
EMOTIONAL TRIGGERS
Notice, then write down strong reactions to situations. What can be done to address and resolve your reaction? Remember, it’s okay to ask for help.
When feeling a negative emotion, ask yourself, “When have I felt this way before?” Notice if it’s a pattern and what can be done to break it. Reach out if needed.
Are there feelings you need help identifying? (An emotional wheel can help).
Many times, our triggers can happen because of a situation or place. We can do our best to avoid these situations and places, but sometimes, it’s not possible, so we need to find ways to accept and adapt when the situation presents itself or if we need to be at that particular place.
You may find this acronym useful when you can’t avoid a place or situation to help you remember not to ignore, rug-sweep, or bury anything you’re feeling.
· A Acknowledge
· R Respect
· C Celebrate
Acknowledge: Acknowledge your triggers and emotions. Notice when they’re there; don’t ignore them or shove them down.
Respect: Respect your triggers. You don’t have to like the fact that they exist, but you can respect that they’re here to teach us something about ourselves. Whether it’s a person, place, situation, or thing, a trigger can be a teaching tool to move us further into a healthy recovery.
Celebrate: Celebrate yourself! You acknowledged an emotion! You acknowledged a trigger!
Notice, then write down strong emotions about situations or places. Evaluate boundaries, schedules, and necessities.
Perception vs. reality. Are you seeing the actual reality?
Ask yourself what am I projecting and what am I feeling in each scenario?
You Have Power!
Wherever you are, be there. If you find your present triggering, and it’s making you unhappy, you have three options: remove yourself, change it, or accept it.
In each situation ask yourself, can I remove myself? If yes, where is your safe space?
Is this an opportunity to make change? What is one thing you can do today to implement this change?
If you can’t remove yourself and you can’t change it, what steps can you make toward acceptance?
This is part one of the Setback Prevention Plan. Part Two will be released this Wednesday along with a link to the free, downloadable workbook…over twenty pages!
If you have any questions, please let me know. I answer my emails, with no strings attached. I’m here to help!
Sending everyone happy and healthy vibes,
Laura
