aftercare.
what is it?.
hello. aftercare also means you have done amazing, and in other words you are "in recovery". there's some tricky language used here so if something doesn't add up, message us
"when you reach a goal in your support, you might want to learn how to maintain it (keep it going and stick to it). aftercare is what we call this process; it looks at urges, cravings, triggers and all sorts of interesting topics"
tolerance.
Tolerance to drugs involves a decrease in the effectiveness of a drug after repeated use over time. This means that the person would have to increase the amount of the drug used to experience the same effect.
diversions.
Are activities that can attract your attention away from something you do want to think about or do. They could be something that can be an alterative to using substances. By adding extra alternative pleasurable activities to your life, you have less time for taking substances and they can make you feel good but in a more wholesome and healthy way.
relapse/lapse.
A relapse happens when a person stops maintaining his or her goal of reducing or avoiding use of alcohol or other drugs and returns to previous levels of use.
triggers.
A trigger causes something to happen or causes a person to do something. In this case, a trigger causes an urge or craving to use substances, normally because it prompts feelings or memories associated with the person’s substance of choice.
tolerance.
what is it?.
"Tolerance to drugs involves a decrease in the effectiveness of a drug after repeated use over time. This means that the person would have to increase the amount of the drug used to experience the same effect."
Think of a river, its free flowing at first, but if a dam Is introduced there needs to be a larger amount of water to get over the dam.
It’s the same with drugs. Free flowing at first and hits you quickly with smaller amounts, but the more you use the more a barrier is built in your body so you’ll need more of the drug to feel the effects.
"The higher the tolerance the more of the substance you will need. This means more money spent and higher risk of becoming dependent on the drug."
triggers.
what is it?.
"A trigger causes something to happen or causes a person to do something. In this case, a trigger causes an urge or craving to use substances, normally because it prompts feelings or memories associated with the person’s substance of choice. "
when it might happen.
Triggers can be both internal and external. Internal triggers could be feelings of loneliness, boredom, sadness, anger, or anxiety, and external triggers could be certain smells, tastes, music, TV shows, people, places, certain days or times of the day, parties, or arguments. For example, if a person tends to use Cannabis at 4pm every day when they return home, feeling low after a day at school, they are likely to crave Cannabis each time they return home from school; the time of day, place, and emotion being their triggers.
how to deal with it.
To get ahead of your personal triggers, it can help to take time, after a craving has passed, to make a note of what you think might have triggered it so that you can be better prepared next time or avoid the trigger all together.
When triggered by certain situations, your body can learn to expect the drug, and then prepares itself to tolerate the effects of the drug. This is why, the higher your tolerance, and the longer you have used the drug, the stronger your cravings will be.
Cravings tend to last for about 30 minutes at a time, so don’t react to a craving straight away. Try to keep yourself distracted for this time and notice how you feel when it has passed.
It can help to make a plan in advance of what activities you will do to distract yourself. Try to choose enjoyable activities that will match the energy of your craving and keep your mind occupied. For example, cooking dinner, doing a workout, playing Tetris; or if relaxation is better suited to you, journalling, deep breathing, or reading may help fill this time.
Something else to think about in advance is why you decided to cut down or stop originally. Weigh up the pros and cons of your drug use and note down your motivations for change, whether that is the impact your drug use is having on your family, friends, finances, mental health, physical health, or anything that is personal to your experience. Having this noted down means, when you’re experiencing cravings and all you can think about are the good things about using, you will have a list of reasons to challenge these thoughts.
Finally, reward yourself, remind yourself of your achievements, big or small, and share these with your friends, family, and support networks.
remember:
You are not alone; everyone will experience cravings from time to time. Cravings will pass and you can get through it.
diversions.
what is it?.
"These are activities that can attract your attention away from something you may want to do or are thinking about. Diversionary activities are something that can be used as an alternative to using substances."
how to use diversions.
By adding extra alternative enjoyable activities to your life you have less time for taking substances and they can make you feel good but in a more wholesome and healthy way. Diversionary activities add to your life and open up new pathways and opportunities.
By adding lots of diversionary activities to your “life cup” it doesn’t feel like you are making a sacrifice when you reduce your substance use, you just fill your “cup” with lots of different things that make life enjoyable and full of new skills and connections to likeminded people.
New activities and hobbies can distract your attention from intrusive thoughts feelings and cravings. While working with your Choices caseworker you will be encouraged to look at the things you enjoy, perhaps the things you used to enjoy before substances came into your life. These things are very personal to each individual and can vary massively depending on your unique personality.
Some people find pleasure in quiet pursuits like reading writing, painting or solo sports while others are more outgoing and like to do stuff with others eg team sports, acting or going to music events.
The key is to have an open mind and try a lot of different activities until you find one that suits you and you enjoy doing.
By adding lots of diversionary activities to your “life cup” it doesn’t feel like you are making a sacrifice when you reduce your substance use, you just fill your “cup” with lots of things that make life fun and full of connections to new skills and likeminded people.
New activities and hobbies can distract your attention from intrusive thoughts feelings and cravings. While working with your Choices caseworker you will be encouraged to look at the things you enjoy, perhaps the things you used to enjoy before substances came into your life, these things are very personal to each individual and can vary massively depending on your unique personality.
Some people find pleasure in quiet pursuits like reading writing, painting or solo sports other more outgoing people like to do stuff with others eg team sports, acting going to music events.
The key is to have an open mind and try a lot of different activities until you find your style and what gives you pleasure.
diversions to try.
Here are some ideas for diversionary activities but the possibilities are endless. •Crafts and puzzles •Creative Writing •Art classes and drawing •Listening to music •Music events •Going to the cinema •Cooking for friends and family •Exercise in all shapes and forms •Going for a walk •Joining a sports team •Join the Gym •Volunteering •Pursue any Hobby or interest. •Horse riding •Cycling or scootering •Going to the skatepark •Theatre Club •Scouts or Guides •Volunteering
give it a go.
It may be scary and difficult at first to get out of your comfort zone and sometimes it will be hard to know how to fill your time, but with practice and a “try it” attitude your confidence will increase. Each new activity can open doors to other possibilities. You will discover hidden talents and learn about what you really love and what you are not so keen on. Eventually the building blocks will be there to create a new healthy lifestyle and these new habits will stay with you on your journey to adulthood.
lapse/relapse.
what is it?.
"A relapse happens when a person stops maintaining his or her goal of reducing or avoiding use of alcohol or other drugs and returns to previous levels of use."
when it might happen.
Emotional Relapse can include: Mood swings, Isolation, Poor sleep schedule, Unhealthy eating habits, Poor self-care.
Mental Relapse can include: Experiencing cravings, Fantasizing about using, Bargaining times it would be “okay” to use, Planning physical relapse, Glamorizing drug or alcohol use.
Physical Relapse is when someone is actively using a substances
It’s important to remember that relapsing does not mean they have failed, just that the individual needs to re-evaluate their coping methods and behaviors.
how to deal with it.
Education yourself with local support services.
Be supportive. Don't approach the situation with judgement. Instead approach with love, empathy and compassion to get the best results.
Avoid Enabling behavior. This can be when you make excuses, take the blame or give money. By doing this you not allowing them to experience the negative repercussions of their use.