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Relapse Prevention

Here's a list of ten things you can do today to feel a little bit better.

1/ Start acting better even if you don't feel like it - act as if.

2/ Set realistic goals that you are willing to accomplish in spite of your depression.

3/ Create a schedule of recovery activities and write it down.

4/ Break large tasks into small ones, set priorities, and do what you are able to do.

5/ Don't isoltae yourself - schedule time each day to be with people.

6/ Find someone you can talk to and confide in.

7/ Participate in small activities each day that can make you feel better.

8/ Do a bit of simple exercise each day.

9/ Expect your mood to improve gradualy not immediately.

10/ Postpone important decisions until your depression has lifted.

Depression and relapse - a guide to recovery

By Terence T. Gorski

Depression and Addiction

Depression is the most common behavioural health diagnosis in adults. According to the National Institute of Mental Health, approximatley 18.8 million adults in the U.S. have a depressive disorder in any given year.

It is important to understand that depression also co-occurs with other health conditions, some medical illnesses and substnace abuse. One in three depressed people also suffer from some form of substance abuse or dependence.

Nearly all people in early recovery show significant depression in the first several weeks of recovery. in most cases, the depression quickly subsides, while in other serious bouts of depression are experienced throughout their recovery.

The Continuum of Depression

Depression is not something you can just "snap out of". It's caused by an imbalance of brian chemicals, along with other factors. Like any serious medical condition, depression needs to be treated.

When a drepressed mood becomes so significant that it interferes with normal daily routines necessary to maintain interpersonal relationships, work activities or the maintenance taks of life, it is identified as a mental disorder called depression.

Treatment and Recovery

Whenever depression becomes severe enough to interfere with ongoing addiction recovery it is serious enough to seek specific help for managing the symptoms.

Although it is possible to recover from depression, there is no one way to do it. What works well for one person may not work very well for another. Yet there are general prinicples and basic tools that are effective for a large number of people.

It means being willing to put together am initial recovery plan and being open to adjust the details of that plan in order to make it work more effectively. In recovery we seek progress not perfection. We take small steps that make us feel a little bit better. We learn from those steps, and then take other small steps.

Fortunately the recovery plans for addiction and depression are closely related. Many of the things that help people stay comfortably sober also help them to manage their depression. This means that a recovery plan that meets the needs of both addiction and depression can be developed. If you're already in recovery from addiction this is good news. You already know and have practised many of the recovery skills needed to manage depression.

Depression can be debilitating. Many in recovery may seek relief through using alcohol and drugs, but we all know that relapse will only add to our problems. Reach out and seek help if your depressive symptoms are interfering with your life and responsibilities. There is no need to suffer when help is available.

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