6 Tips for Managing Social Situations and Peer Pressure in Recovery

6 Tips for Managing Social Situations and Peer Pressure in Recovery

People can encounter many challenges during recovery. One that may sometimes be overlooked is the difficulty in managing social situations and peer pressure, especially if you have maintained relationships with people who still drink or use drugs.

It’s essential to make adjustments to your lifestyle and have strategies in place to navigate these situations effectively. Otherwise, they could derail your recovery and potentially lead to a relapse.

Here are six tips for managing social situations and peer pressure in addiction recovery.

Understand Your Triggers

In psychology, a ‘trigger’ is simply a stimulus that causes a specific response. The stimulus can be external or internal, and the response can be an action or a feeling. In a mental health context, a trigger often refers to something that brings on or worsens symptoms. In a substance recovery context, it means something that puts you at risk of relapsing and taking or seeking out drugs or alcohol.

They can be different for each person, but external triggers could include:

  • Being exposed to drugs or alcohol
  • Being in a bar or environment where you used to take drugs
  • Others encourage you to drink or use drugs
  • Watching a film that shows or glorifies substance misuse
  • Holidays and celebrations

Internal triggers could include:

  • Feeling stressed, anxious or depressed
  • Having low self-esteem
  • Remembering or dwelling on past behaviours

It may help to keep a ‘trigger diary’ and note the times when you do feel vulnerable.

If you can identify the triggers that make you vulnerable to relapse, you can take steps to deal with them, such as seeking out extra support or minimising your exposure to certain triggers.

Build a Strong Support Network

Some of the earliest attempts at addressing addiction and substance misuse have involved support groups like Alcoholics Anonymous, and numerous studies have confirmed the importance of a strong support network in recovery.

If you are lucky enough to have supportive friends, family, partners and colleagues, this can be very valuable. Sometimes, though, you may need expert help from recovery professionals and the experience of people who have been through similar things or are on their recovery journeys.

Mutual support groups like Alcoholics Anonymous and Narcotics Anonymous, helplines and addiction treatment programmes can be great for this type of support.

Practice Assertiveness and Set Boundaries

Setting boundaries can be difficult for many people, especially when they are in recovery and may be feeling mentally fragile or vulnerable. It is essential, though, as your own recovery and well-being have to be prioritised.

Some boundaries may be relatively simple and have to do with any triggers you have identified, as mentioned above. For example:

  • Saying ‘no’ when offered a drink or drugs and asking the person not to offer them again.
  • Not being asked to go to bars or other places that serve alcohol.
  • Avoiding other places or situations associated with your substance use.

Some situations may require a compromise. For example, it may not be reasonable to ask someone you live with never to drink in the home, but it should be perfectly reasonable for you to remove yourself when they do.

Other boundaries may be a little less straightforward, such as setting limits on time and activities with people close to you when you are feeling emotionally exhausted. If possible, it is always best to talk calmly about these issues in advance rather than reacting angrily, getting upset, or upsetting the other person.

Plan Ahead for Social Events

When you have identified your triggers and set boundaries, there may be some social events that you feel justified in avoiding or bowing out of. In other cases, you might genuinely want to attend for your own sake or that of others. Socialising can be good for your well-being, and some events and celebrations might be unique to people you care about.

It can certainly help to plan ahead, though. If you are avoiding alcohol, for example, check what alcohol-free options there are or bring your own. Make sure you have transport organised and ensure – if possible – that you can leave if it all gets too much. Setting a specific time to go can be helpful for some events. Talk to people ahead of the event and reach out to a friend, family member or sponsor if you feel you need extra support. Having a sober friend with you can be particularly helpful.

Develop Healthy Coping Mechanisms

Coping mechanisms are very important during recovery. They can include strategies like therapy and support groups, exercise and self-care. Some coping mechanisms, like applying deep breathing and stress management exercises, can also be employed in a social situation. You can also use grounding exercises like the ‘5-4-3-2-1’ technique, where you identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This can help divert your mind and anchor you to the present moment.

If alcohol is your drug of choice, it can help to keep a non-alcoholic drink to hand at most times. It can feel awkward if everyone else around you is drinking and you are empty-handed.

Seek Professional Help When Needed

If you attended rehab to start or maintain your recovery, you are likely to have an aftercare package. This will involve regular catch-ups and meetings, and you may also be able to access phone or video call support when you need it.

A full rehab programme will also include relapse prevention sessions and therapies that help you develop many of the strategies and techniques mentioned. Many helplines, charities, and support groups can provide extra help or support when you need it.

Empower Your Recovery Journey

If you are ready to start your recovery journey or need help maintaining it, Rehab Clinics Group can provide the advice and treatments you need. Contact us today through the website form or contact a member of our team on 03301596494.