How do I maintain my recovery during major life changes?

Question

Deeper Global · Accepted Answer

Major life changes—whether positive or negative—can be significant triggers for relapse because they disrupt routines, increase stress, and challenge your coping mechanisms. Maintaining recovery during transitions requires extra attention to your support systems and recovery practices.

Recognize that all major changes, even positive ones like getting married, starting a new job, or moving to a new city, can be stressful and potentially triggering. Don't assume that positive changes won't affect your recovery—they often require just as much attention and planning as negative changes.

Maintain your recovery support systems as much as possible during transitions. If you're moving to a new area, research support groups, therapists, and other recovery resources before you move. If you're starting a new job, figure out how to maintain your meeting schedule or therapy appointments.

Increase your recovery activities during times of change rather than decreasing them. You might need more frequent therapy sessions, additional support group meetings, or extra check-ins with your sponsor during stressful transitions.

Plan for how the change might affect your daily routines and recovery practices. If you're starting a new job with different hours, figure out how to maintain your exercise routine, meeting attendance, or other recovery activities that are important to your stability.

Communicate with your support network about the upcoming change and ask for extra support during the transition. Let your sponsor, therapist, and supportive friends or family members know what you're going through so they can provide additional encouragement and accountability.

Practice stress management techniques consistently during times of change. This might include meditation, exercise, journaling, or other activities that help you process emotions and maintain emotional balance during stressful periods.

Be extra vigilant about warning signs of relapse during major transitions. Changes can make you more vulnerable to triggers, so pay close attention to your mood, behavior, and thinking patterns. Don't ignore warning signs just because you're dealing with other stressors.

Avoid making multiple major changes at once if possible. If you're getting divorced, it might not be the best time to also change jobs or move to a new city. Limiting the number of simultaneous stressors helps you manage each change more effectively.

Focus on maintaining the basics of self-care during transitions. Make sure you're eating regularly, getting enough sleep, staying hydrated, and taking care of your physical health. These fundamentals support your ability to handle stress and maintain recovery.

Remember that transitions are temporary, even though they might feel overwhelming in the moment. Most major life changes involve an adjustment period followed by a new normal. Your recovery can remain stable through these changes with proper planning and support.

Consider working with a therapist during major transitions to help you process the change and develop coping strategies. Professional support can be especially valuable during times when your usual support systems might be disrupted.