The "Pink Cloud" and the Crash
Many people leave rehab feeling amazing. This is called the "Pink Cloud." But eventually, reality hits. The boss is still angry, the bills are still due, and the cravings return. This is why a Relapse Prevention Plan is not optional; it is survival.
The Biology of Cravings
Cravings are not a sign of weakness; they are a sign of a healing brain. Post-Acute Withdrawal Syndrome (PAWS) can peak at 3 to 6 months. Symptoms include irritability, sleep disturbances, and anxiety. Knowing this is normal prevents panic.
The HALT Method
This acronym is a staple in recovery circles for a reason. Never let yourself get too:
- H - Hungry: Low blood sugar mimics anxiety. Eat regularly.
- A - Angry: Resentment is the "number one offender" (Big Book, p. 64). Process it, don't stuff it.
- L - Lonely: Isolation is dangerous. Pick up the phone.
- T - Tired: Exhaustion lowers defenses. Prioritize sleep hygiene.
Identifying Triggers
A trigger is anything that sparks a craving.
- People: Old using buddies are off-limits. Period.
- Places: Avoid the liquor store you used to frequent or the street you scored on. Change your route to work if necessary.
- Things: Paraphernalia, specific music, or even cash in your pocket can be a trigger.
The Emergency Exit Strategy
Always have an escape plan. If you are at a family gathering and things get tense, have your own car or a friend ready to pick you up. "My stomach hurts" is a perfectly valid excuse to leave a situation that threatens your sobriety.