For people with opioid use disorder (OUD), using again after a period of stopping is incredibly common. As you start on your path to recovery, remember that it’s OK if using again ends up being part of your journey. Relapse is part of the recovery process for many people. Whatever you’re faced with through this process, there are strategies that can help you reduce the chances of using again. By learning to recognize the signs that often come before someone starts using again, you can act quickly to give yourself the best odds of staying on track.
At Groups, we can help you navigate triggers and cravings so you’re more likely to continue meeting your recovery goals. If you do return to use, it doesn’t mean you’ve failed. We can help you continue moving forward with counseling and peer support.
Keep reading to find seven tools to increase your chances of preventing a return to use.
7 tools to spot the signs of using again early
There are many types of warning signs, but knowing what they are can help you see them more easily. Some are emotional, and others are behavioral. Once you see them, you can take helpful action steps to help prevent a return to opioid use.
Here are seven tools you can use to identify the warning signs of returning to use.
1. Mood tracking
Becoming aware of your mood each day can help you understand how your feelings affect your recovery. Journaling is a great way to do this. Seeing patterns over time can help you understand when you may be at a higher risk of returning to use.
Sudden shifts in mood may be a warning sign. You may be facing a challenge if you feel intense irritability, sadness, or anxiety.
Here are some action steps you can take:
- Keep track of how you’re feeling each day using a journal or app.
- Try to find possible triggers for your changes in mood.
- Reach out to a friend, family member, sponsor, or counselor if you see warning signs.
Over time, mood tracking may reveal patterns you did not know existed. This information can help you spot return-to-use warning signs and respond quickly. These quick daily check-ins can help so much on your path to recovery.
2. Craving awareness logs
Keeping an eye on your cravings can also help you spot patterns and triggers that may lead to a return to use. Being aware of these details can help you recognize a craving quickly and plan an effective response.
If your cravings are becoming stronger or more frequent, this may be a warning sign. Feeling stressed can also put you at a higher risk of returning to use, but you can overcome these cravings.
Here’s what you can do:
- Write down when you feel a craving, how intense it is, and what you are doing.
- Make notes on the thoughts, feelings, or situation you experienced before the craving started.
- Try coping strategies like mindfulness, deep breathing, or taking a short walk.
Logging your cravings can help you spot potential challenges and prepare in advance. The more information you track, the better you may become at spotting and managing this warning sign.
3. Support system check-ins
Regularly checking in with your support system can help you hold yourself accountable. These opportunities can also provide encouragement as you work on your recovery.
Isolating yourself from your friends, family, or support group may be an early warning sign. You may also be at risk of a return to use if you feel disconnected from the people around you.
Fortunately, these steps may help you:
- Schedule regular check-ins with a trusted counselor, sponsor, or friend.
- Attend recovery meetings or support groups consistently.
- Share openly about your feelings and cravings.
Your support group can help you through the more challenging moments. Checking in with them regularly can strengthen your relationships with people who can help you when you need it most.
4. Stress level monitoring
Stress can increase the risk of a relapse, but monitoring it daily can help you catch the warning signs. Being aware of the situations that trigger stress can help you take action before it escalates.
You may be feeling stressed if you are more irritable, have trouble sleeping, or feeling overwhelmed. When you see these signs, you can try strategies that can make you feel better.
Here’s what you can do:
- Rate your daily stress levels on a scale of 1-10.
- Take notes about the situations, people, or events that may be causing your stress.
- Use stress management techniques like meditation, exercise, or talking to a counselor.
When you keep track of your stress levels, you’re more likely to spot patterns. Learning how to cope with triggers can help you stay on track with your recovery.
5. Healthier daily routine
Living a healthier lifestyle can keep you alert to catch warning signs. Getting enough sleep, eating balanced meals, and staying hydrated can help you feel your best each day. Not prioritizing these healthier habits can drain your energy.
If you notice changes like fatigue, restlessness, or skipping meals, these may be warning signs of a return to use.
Try these steps:
- Get at least seven hours of sleep each night.
- Eat nutritious meals and stay hydrated throughout the day.
- Talk to your provider if you have trouble with sleep, appetite, or energy.
When you prioritize your health, you can find it easier to tell when something feels off. The more consistent your routine becomes, the better you can be at finding and responding to warning signs.
6. Trigger mapping
Part of reducing the risk of a return to use is knowing what can trigger it. Trigger mapping can reveal the situations, people, or environments that may increase your risk. Fortunately, knowing your triggers can help you be prepared with strategies to respond to cravings.
You may notice your cravings appearing in certain locations, around particular people, or during specific activities. These triggers may remind you of past substance use experiences. Feeling anxious or restless could be warning signs.
These steps may help you overcome your triggers:
- Make a list of situations, people, and activities that have led to cravings in the past.
- Take notes about how you responded and what helped.
- Plan strategies to help you overcome future triggers. You may find it helpful to leave the environment or reach out to someone for help.
To stay proactive, you can review and update your trigger map as needed. Over time, you can strengthen your coping mechanisms and may notice fewer triggers as your recovery progresses.
7. Creating a plan to reduce the chances of using again
Creating a personalized plan with your counselor to reduce the chances of using again can help you be prepared. Together, you can outline how to respond to cravings, triggers, or challenges. This roadmap can help you stay on track and boost your confidence with a clear plan.
If you’re noticing increased cravings, changes in mood, or avoiding your support system, it may be time to develop this plan.
Here’s what you can do to get started:
- Write down the warning signs you’ve noticed.
- List any coping strategies that have worked for you before (journaling, exercising, meditation, etc.).
- Identify anyone who can provide support during challenging times, like your friends, family, sponsor, or counselor.
- Plan safe activities that can help shift your thoughts away from cravings.
Over time, you can review and adjust this plan as needed. No matter what you’re going through, there are people who can provide support and guidance on your recovery journey.
Get expert support for recognizing return-to-use warning signs at Groups
Recognizing the warning signs of a return to use can be very helpful. There are many different tools you can try to spot signs early and take action before a return to use occurs. While this may sound like a lot, you don’t have to do this on your own.
At Groups, we provide guidance, counseling, and peer support to help you along the way. If you do end up using again, that’s not a failure. We can help you learn from your experiences and move forward with your recovery goals.
Give our Recovery Support Specialists a call today at 888-858-1723 for more information or to begin your recovery. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our 130+ local offices. If Groups doesn’t offer treatment in your area, you can locate other treatment options here.
