When a person is new to addiction recovery, he is continually presented with the people, places and things related to past use. They are called triggers, which can create cravings for alcohol and other drugs, which may lead to relapse and continued addiction. We at PRC Rehabilitation Center facilitate our clients in identifying their triggers by making a relapse prevention plan.
Many may not think of it initially, boredom is a powerful trigger in addiction. If a person is newly sober and feels bored, they could look to substance use a way to cure boredom and increase excitement in their life.
Is it really boredom?
Boredom is one of the most common triggers, especially in the earliest stages, because of the impact of alcohol and other drugs in the brain. A person using substances exposes their brain to tremendous amounts of brain chemicals called neurotransmitters.
The brain naturally releases neurotransmitters like dopamine as a way to reward a behavior and encourage you to repeat it. A person who eats a good meal, exercises or indulges in a pleasurable activity will experience a release of dopamine and other neurotransmitters to reinforce the positive action.
Substances, unlike the natural rein forcers in life, create a huge release of dopamine in the brain that promotes strong feelings of pleasure, happiness and satisfaction. Over time, the brain becomes accustomed to this artificially high dopamine level, and substance use must continue and escalate as a way to re-experience and maintain this desirable feeling.
When use ends, everyday actions seem much less rewarding and exciting due to the lower dopamine levels. Instead of the person feeling like they are jetting down a runway at 200 miles per hour, it feels like life is moving in slow motion.
Normal behaviors are less appealing with lower rewards, and people find themselves feeling bored. That unwanted feeling in addiction recovery is boredom, but it is fueled by the impact of substance use in the brain.
Boredom can be disruptive for addiction recovery
Boredom can be problematic for anyone, but for people in addiction recovery, boredom can be a threat to recovery. Being bored in addiction recovery can result in a number of regretful decisions as people search for entertainment, excitement and feelings of connection.
When bored, people may:
- Overspend money
- Stay inside and isolate
- Engage in life-threatening or illegal behaviors like gambling or theft
- Have risky sexual encounters with others
- Spend time with negative influences
With unwanted consequences like financial chaos, legal involvement, sexually transmitted diseases and unplanned pregnancies, the impact of boredom can jeopardize the mental health, physical health and recovery of the individual.
Perhaps the most significant danger of boredom addiction recovery. Relapse is always unsafe, but especially early in recovery. Without a stable supply of drugs, the brain begins to lose its tolerance to substances. If the person then consumes a high dose, an overdose is likely since the brain is not prepared for the effects.
How we help our clients overcome boredom in addiction recovery
It is not very easy to overcome boredom in addiction recovery. It is a skill that takes effort over a long period of time to act and react to the challenges of recovery.
To overcome boredom, a person must become more active in their recovery. Boredom grows anytime there is a lack of action. At PRC Clifton Karachi, we psycho-educate our clients on how to overcome boredom.
Fortunately, there are many things you can do to overcome boredom in sobriety. Here are a few ideas.
Practice Mindfulness
Mindfulness is defined as the ability to be fully present and aware of yourself and surroundings, while not being reactive or overwhelmed by those things. Practicing mindfulness, a person gets in touch with their senses to feel, hear, smell, taste and see the world around them. They will also pay more attention to their thoughts and feelings to understand how people, places and things trigger boredom and the desire to use substances.
One way to practice mindfulness in recovery is through meditation. It has been highly recommended for addiction recovery because of the way it contributes to create new neural pathways in the brain. By sitting with one’s boredom and using these mindfulness skills, the boredom loses its power and control.
Join A Support Group
Other people are another great way to fight boredom. There are many groups of people available to aid those in addiction recovery.
Addiction support groups, like AA meetings for those in recovery from alcohol use and NA meetings for those in recovery from other substances, can offer the benefit of social engagement and fellowship. These qualities may feel impossible to find elsewhere.
Joining a meeting will cure the boredom for that moment and forming connections with others outside of the group setting can help reduce boredom throughout the days.
Try Something New
You may struggle with finding enjoyment or sober fun at any point during recovery, which can lead to thinking that boredom is inescapable. Or, after attempting to recapture the excitement and interest of activities that were previously pleasurable only to find them no longer appealing, it’s natural to become disappointed. These experiences can be disruptive for you recovery.
There is hope, though. Trying new things can help you find and explore new levels of enjoyment, delight or even purpose. Options include activities like:
- Taking a walk
- Joining a gym
- Creating a daily schedule to follow
- Exploring various hobbies that seem appealing
- Writing in a journal
- Reading different books, magazines and newspapers
- Cooking healthy meals and focusing on nutrition
- Joining or coaching a sports team
- Creating art through painting, drawing or sculpting
- Playing or listening to music
Whatever the activity, consistency is key. The first try may be uncomfortable or unfulfilling, but with practice, the results will improve and it may become more enjoyable over time. Of course, not every new activity will spark a positive reaction, so it’s important to not give up and continue to experiment if the first attempt falls flat.
Some people need the support of professional addiction treatment to combat boredom and avoid relapse. If this sounds like you or your loved one, visit PRC Rehabilitation Center Karachi or call us at 0341-1959599.