The reality is that the path to recovery from substance use disorder or alcohol use disorder is often filled with twists, turns, and unexpected detours. In some cases relapse occurs and that may seem absolutely devastating. Yet the truth remains – there are strategies for avoiding an ongoing relapse battle and methods to prevent relapse from the start. It all begins with understanding why relapse happens, as well as learning skills and strategies on how to navigate long-term recovery.
Why Does Relapse Happen?
Relapse is often thought of as a momentary decision that leads to using substances or alcohol again. Yet the truth of the matter is that it’s often a complex process that occurs in various steps and stages.
Most often relapse begins in an emotional place. You may realize that you are neglecting self-care, isolating, suppressing emotions, or you may begin feeling anxious, angry, or overwhelmed. These emotions often play a large part in relapse. Typically, it is emotions that lead you to start thinking about using again. This may include rationalizing why just a little might be okay or you may even begin to bargain with yourself. During this time, your cravings rise up becoming intense and persistent. Your mental patterns circle back to using again and again. If these emotional and mental relapses continue, they may lead to a physical relapse. This is where everything culminates and you actually begin to use your preferred substance or alcohol again.
How to Avoid Relapse
Avoiding a relapse depends on your awareness of your triggers and employing methods of preventing or avoiding relapse triggers. While every situation is unique and your exact triggers may vary, there are some commonly identified triggers for relapse. Relapse is often about trying to avoid discomfort. If you face situations, feelings, or habits that make you uncomfortable, you may be more susceptible to relapse as you try to avoid the negative aspects of your experiences. Some common relapse triggers include stress from work, finances, relationships, or other stressful situations. Negative emotions like untreated depression, anxiety, loneliness, anger, and other difficult emotions may also trigger a relapse. Sometimes you may experience environmental triggers which is where being in places or being with certain people triggers you. Another typical relapse trigger point is social pressure. If your friends or family still use, they may pressure you or ridicule you for being sober. Often, once you have been sober for a long time, you may believe that you are cured and no longer need to be so vigilant about recovery. This overconfidence or complacency can also lead to a relapse.
How to Recover from a Relapse
It’s important to remember that relapse does not mean failure. Relapse is simply a setback, not the end of the road of your recovery journey. Maintaining ongoing sobriety requires effort, vigilance, and resistance to powerful urges. Any relapses can provide valuable insights into where you may be vulnerable and areas in your recovery plan that need to be addressed. The important thing is how you respond to a relapse. When you are attempting to prevent or recover from a relapse there are a few things you can do to support yourself in the journey.
- Reach out to your support system immediately – don’t isolate.
- Attend a meeting where others are struggling with similar situations like NA, AA, or other support groups.
- Be kind to yourself and don’t focus on shame and guilt. Rather, practice self-compassion and a lack of self-criticism. Forgive yourself and focus on moving forward.
- Identify your triggers and learn from them, when you have calmed down from your reaction, note what your common triggers are and create situations where you avoid such triggers.
- Review your recovery plan, considering what you have planned, revising what didn’t work, and reconnecting with the positive aspects of your recovery plan that we’re working for you.
- Be patient, recovery is a long road and you will get there!
For every step of the way, support is just a click away! Take an SBIRT assessment to determine nearby professional support systems that are available to you in your local community. This free, 100% online resource is always available to you with just a click!