Sobriety is an ongoing process, not an endpoint. Addiction, as a chronic illness, requires lifelong management, making relapses possible. According to studies, 40 to 60% of individuals struggling with drug or alcohol addiction may experience a relapse.
While a relapse can be disappointing, it’s not insurmountable. Relapse rates for addiction are similar to those of other chronic illnesses like type 2 diabetes, asthma, and hypertension. A relapse does not mean failure; it signifies the need to reassess your strategies for living a sober life.
Understanding what to do after a relapse can help you regain control and recommit to your recovery goals.
Acknowledge the Relapse
The first and most crucial step is to acknowledge the relapse. Overwhelming feelings of guilt or shame can hinder progress. Recognizing that you have stumbled allows you to start the process of recovery anew.
Understanding what led to the relapse is essential. This involves viewing it as part of the recovery process and using it as a learning experience.
Stop Using Immediately
After a relapse, it might seem tempting to continue using substances, but this is a self-defeating mindset. Stop using immediately and remind yourself of the progress you’ve made since starting your recovery journey. Remember, you’re not a failure; you’re human and have encountered a setback.
Practice Self-Compassion and Forgiveness
It’s natural to be upset with yourself after a relapse, but it’s important to avoid a cycle of shame. Look at the relapse from a different perspective and consider the choices and behaviors that led to it. Treat yourself with kindness and understanding, recognizing that relapse does not define your worth or the progress you’ve made.
Identify Your Triggers
Reflect on the factors that contributed to the relapse. Identifying triggers such as stress, certain social settings, or emotional states can help you avoid similar circumstances in the future. A relapse is an opportunity to reassess your triggers and develop strategies to manage them more effectively.
Reach Out for Support
Shame is a common reaction after a relapse, but it’s crucial to reach out for support instead of isolating yourself. Use the support network you’ve developed during your recovery. Reach out to supportive friends, family members, or a recovery group. Inform your sponsor or therapist about the situation for tailored guidance.
Reaffirm Your Commitment to Recovery
A relapse can serve as a reminder of why you chose the path of recovery. Reaffirm your commitment by revisiting your recovery goals and understanding their importance. Writing these down can reinforce your motivation and clarity about what you want to achieve.
Update or Create a Recovery Plan
Revisiting and possibly revising your recovery plan to address new challenges is crucial. Incorporate new strategies for managing triggers, such as additional therapy sessions, new support groups, or healthy coping mechanisms like meditation or exercise.
Enhance your daily routine with supportive elements like mindfulness practices or peer support groups. A structured routine can support your recovery by minimizing unpredictability and stress. Include regular meals, exercise, meetings or therapy sessions, and sufficient sleep to provide a sense of control and normalcy.
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Experiencing a relapse isn’t the end of your recovery; it’s a detour. Each step taken after a relapse is a step toward regaining strength and advancing further. Remember, recovery is not linear. Each experience, including setbacks, is an opportunity to learn more about yourself and refine your approach to wellness.
Recovery from addiction is a lifelong process that involves making changes across multiple areas of life. Change is not always easy, and sometimes a person in recovery may revert to old habits, leading to a relapse. This article provides information on what relapse is, the signs of relapse, and what to do when it occurs.
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What is a Relapse?
A relapse occurs when a person starts using substances again after a period of abstinence. It does not mean that the person has failed or is weak. Addiction is chronic in nature, and for some, relapse may be part of the process. Often, the relapse process begins before actual substance use resumes, with emotional and mental warning signs such as:
- Bottling up emotions
- Isolating
- Skipping self-help meetings or not participating
- Focusing on others instead of personal recovery
- Poor eating and sleeping habits
- Thinking about people, places, and things associated with past use
- Minimizing the consequences of use or glamorizing past use
These emotional and mental relapses can lead to a physical relapse, where substance use resumes.
Why Do Relapses Happen?
Relapses may occur when a person is not fully prepared for the realities of recovery. Various factors can contribute to relapse, including:
Psychosocial Factors:
- Low self-efficacy
- Positive expectations about using substances
- Lack of motivation to change
- Insufficient coping skills
- Negative emotions
- Lack of social and emotional support
- Cravings
Daily Life Factors:
- Contact with people who use or sell substances
- Presence of substances or related paraphernalia
- Spending time in places associated with substance use
- Isolation or withdrawal from others
- Not reaching out to the recovery support network
Internal Risk Factors:
- Untreated physical or mental health issues
- Feelings of boredom, hunger, anger, loneliness, or tiredness
External Risk Factors:
- Living in a neighborhood with high substance use
- Living near bars
- Exposure to substance use in professional or personal environments
Steps to Take After a Relapse
If you or someone you love experiences a relapse, here are six steps that may help:
- Identify Triggers: Examine what led to the relapse, recognizing that it often starts with emotional and mental signs before physical use. Understanding these triggers can help develop better prevention skills.
- Step Up Treatment: Evaluate the need to increase the level of treatment. A smooth transition between levels of care is crucial for maintaining progress. Motivational interviewing and reinforcement activities can help sustain interest in treatment.
- Consider Medication: Medications may be used in combination with psychosocial treatment to prevent cravings and create a calming effect.
- Boost Personal Support: Enhance your communication skills and interpersonal relationships to build a strong support network, including family, friends, community groups, church groups, and self-help recovery programs.
- Work Toward a Balanced, Healthier Lifestyle: Develop cognitive and behavioural coping skills to reduce stress and the risk of relapse. Identify and challenge cognitive distortions and replace addiction-based habits with positive activities.
- Attend a Meeting: Sharing your experience at a meeting can remind you that you are not alone, provide a sense of connection, and boost your confidence. It can also keep you accountable and reduce feelings of shame or grief.
Experiencing a relapse is not the end of recovery—it’s a part of the process. Each step taken after a relapse is an opportunity to learn, grow, and refine your approach to wellness. Remember, recovery is a continuous journey, and setbacks can provide valuable insights for the future.
Sheryl RahmeRead Bio
Founder & Director, Head of Treatment for Primary Care
Empowering individuals through compassionate care.
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