Why Talking About Relapse Matters
Kia ora, and welcome! If you’re just starting to think about your relationship with gambling, or maybe you’re already on a path to recovery, this article is for you. We’re going to talk about something that can feel a bit scary: relapse. It’s a normal part of recovery for many people, and understanding it can actually help you stay strong. Think of it like learning to ride a bike – you might wobble and fall a few times before you get the hang of it. The important thing is to get back up and keep going. Remember, it’s always possible to play safely and responsibly.
In New Zealand, gambling is a part of life for many, from a flutter on the horses to a quick go on the pokies. If you’re finding that gambling is causing problems in your life, such as financial strain, relationship issues, or feelings of anxiety or depression, then you’re in the right place to learn about recovery. Relapse is when someone who’s trying to stop gambling goes back to it. It’s not a sign of failure; it’s a chance to learn and grow. This article will help you understand what causes relapse, how to cope with it, and how to build a strong recovery plan.
What is Relapse, Really?
Relapse isn’t just one big event. It’s often a process. Think of it like this: you might have a craving, then a slip (a small gamble), and then a full-blown relapse. It’s important to understand the stages so you can catch yourself early.
The Stages of Relapse
- Emotional Relapse: This is when you start to feel certain emotions that can make you more likely to gamble. These feelings might include stress, anxiety, boredom, loneliness, or frustration. You might not even realize you’re at risk yet.
- Mental Relapse: This is when you start thinking about gambling again. You might fantasize about winning, remember past gambling experiences fondly, or start planning how you could gamble again. You might also start minimizing the risks or justifying your gambling.
- Physical Relapse: This is when you actually gamble. It could be a small bet or a full-blown return to your old gambling habits.
What Triggers Relapse?
Relapses don’t just happen out of the blue. They’re often triggered by specific things. Knowing your triggers is key to avoiding them. Here are some common ones:
Internal Triggers
- Emotions: As mentioned before, negative emotions like stress, sadness, anger, or boredom can be major triggers.
- Thoughts: Thinking about past gambling wins, or believing you can control your gambling, can lead to relapse.
- Physical Sensations: Feeling the excitement or adrenaline rush associated with gambling can also trigger a relapse.
External Triggers
- People: Spending time with people who gamble, or who encourage you to gamble, can be a trigger.
- Places: Being in places where gambling is available, like casinos, pubs with pokies, or even online gambling sites can be a trigger.
- Things: Seeing gambling-related advertisements, receiving gambling-related emails or texts, or having access to money can be triggers.
How to Cope with Relapse
If you do experience a relapse, it’s crucial to be kind to yourself. It’s not a sign of weakness; it’s a bump in the road. Here’s what you can do:
Immediate Steps
- Stop Gambling Immediately: The first step is to stop gambling as soon as you realize you’ve relapsed.
- Reach Out for Support: Talk to a trusted friend, family member, therapist, or support group. Don’t isolate yourself.
- Identify the Triggers: What led to the relapse? What were you feeling, thinking, or doing before you gambled?
Long-Term Strategies
- Review Your Recovery Plan: What worked? What didn’t? Adjust your plan based on what you’ve learned.
- Seek Professional Help: A therapist or counselor specializing in gambling addiction can provide guidance and support.
- Build a Strong Support System: Surround yourself with people who understand and support your recovery.
- Practice Self-Care: Take care of your physical and mental health. Eat well, exercise, get enough sleep, and find healthy ways to manage stress.
Building a Strong Recovery Plan in Aotearoa
A good recovery plan is like a map, guiding you on your journey. It should be tailored to your individual needs and circumstances. Here are some key elements:
Setting Goals
Start with small, achievable goals. These might include avoiding gambling, attending support group meetings, or talking to a therapist.
Identifying Triggers
Keep a journal to track your thoughts, feelings, and behaviors. This will help you identify your triggers. Once you know them, you can develop strategies to avoid or manage them.
Developing Coping Mechanisms
Learn healthy ways to cope with stress, boredom, and other triggers. This might include exercise, meditation, hobbies, or spending time with loved ones.
Building a Support System
Connect with people who understand your situation and can offer support. This might include friends, family, support groups, or a therapist.
Seeking Professional Help
Consider therapy or counseling. A professional can provide guidance, support, and tools to help you manage your gambling problems.
Conclusion: You’re Not Alone
Relapse is a common part of the recovery process, but it doesn’t mean you’ve failed. It’s an opportunity to learn and grow. By understanding the stages of relapse, identifying your triggers, and developing effective coping strategies, you can build a strong recovery plan and get back on track. Remember, there are resources available in Aotearoa to support you. Reach out for help, be kind to yourself, and never give up. You’ve got this!
If you’re struggling with gambling, please reach out for help. Here are some resources in New Zealand:
- Problem Gambling Foundation: 0800 664 262
- Gambling Helpline: 0800 654 655
- Your GP (General Practitioner): They can provide referrals to mental health services and other support.