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Your detox counselors may have introduced you to cognitive behavioral therapy (CBT), or the art of changing your behavior by changing your thinking. Whether or not your counselors used the exact term, you’ve been involved in CBT if they had you practice any of the following techniques:
That last technique is particularly helpful in overcoming relapse temptations. Few people relapse into drug use, and very few back into full addiction, without first relapsing into faulty thinking patterns. If you find yourself tempted by any of the following “I need a drink/pill/hit again” excuses, here are some truths you can tell yourself to help defuse the cravings.
(Don’t, however, rely exclusively on your own power. If the cravings persist or intensify, and if you can’t easily distract your mind with some productive activity, call a support partner to help you convince yourself you don’t need more drugs.)
If you had a longtime habit of drinking to relax, or taking pills to reduce pain, the first rule is: Before you leave detox, know your stress triggers and plan alternate ways of coping with them. Even then, it’ll be a while before you can meet life’s inevitable stresses without remembering the old “solution.”
What you can tell yourself instead:
This is the “stress” complaint mixed with bitterness: “It’s not fair this is happening to me, and no one else cares, so I have a right to numb the pain with some instant gratification.”
What you can tell yourself instead:
People who develop addiction disorders commonly struggle with feeling inadequate, usually because they set unrealistically high standards for themselves. If that’s you, you probably struggle with fears of not being able to stay sober. This can easily turn into “might as well get it over with” thinking.
What you can tell yourself instead:
Anyone who’s been used to getting high regularly will have times when they can’t think of anything else to do.
What you can tell yourself instead:
With a true addiction disorder, you have about as much chance of stopping after “just one” as of convincing your cat to eat onions. And we know this intellectually, but when drugs sing their siren song, it can be easy to convince yourself you’ve grown strong enough to handle it.
What you can tell yourself instead:
“Up,” as well as “down,” days can tempt you to relapse. When you’re feeling particularly good, normal restraint is often forgotten, especially if champagne is always served at the annual gathering.
What you can tell yourself instead:
