Recovery from addiction to drugs, prescription medications, or alcohol is a lifelong process that may not always be linear. Data show that between 40 and 60% of those in recovery will relapse at least during the first year of treatment. Experiencing a relapse can provoke feelings of guilt and discouragement, but it certainly doesn’t mean that recovery is over. It also doesn’t mean that everyone relapses in recovery: while routine, it’s not an inbuilt part of the process.
This page outlines how relapse can be a learning experience and an opportunity to strengthen commitment, double down on identifying triggers, and reinforce healthy coping skills. Read on to discover how to react if relapse derails recovery, and remember that half of those moving from active addiction to sustained recovery do not relapse at all.
What is Relapse?
Relapse occurs when someone returns to substance use after a period of sobriety. Although often portrayed in the media as a single disastrous event, relapse is a process that usually unfolds over three stages.
1) Emotional relapse
During emotional relapse, the person is not necessarily thinking about using drugs or alcohol. That said, their behaviors and emotions might be laying the groundwork for a relapse to take place. Common signs of emotional relapse include:
- Keeping emotions inside
- Withdrawing from support groups
- Neglecting self-care
- Exhibiting increased stress or anxiety
Ignoring these warning signs could push someone slowly closer to the next stage of relapse.
2) Mental relapse
Mental relapse occurs when thoughts of using addictive substances start to creep in. A person might start reminiscing about past substance use, downplaying the adverse outcomes, or glorifying episodes of abuse. In some cases, those undergoing mental relapse make active plans to use drugs or alcohol. Common signs associated with this phase include:
- Experiencing urges for drugs or alcohol
- Romanticizing past substance use
- Bargaining – “Maybe I could have just one drink”
- Lying about thoughts and behaviors
- Seeking out people or places linked to substance use
In most cases, failure to address these thoughts will bring about physical relapse.
3) Physical relapse
Physical relapse happens when a person starts drinking or using drugs again. Sometimes, this may be a single isolated use. Alternatively, it can lead to full-blown substance use and addiction. Prompt action at this stage can arrest the habit of substance abuse and get the recovery process back on track.
Why Do People Relapse?
Relapse is not a sign of weakness, and it does not signify that the treatment process has failed. It happens for many reasons, whether physical, emotional, or environmental.
Triggers and stressors
Many relapses are triggered by stress, trauma, or challenging emotions. A person may turn to substances as a coping mechanism, especially if they have not yet developed worthwhile alternative strategies.
Overconfidence in recovery
Some people might mistakenly feel they’ve gained enough control to use drugs or alcohol occasionally without slipping back into old patterns. This line of thinking can be dangerous, and it can easily lead to a return to compulsive substance use.
Social influences
Spending time around people who use substances or revisiting old environments can increase the chances of relapse. The brain associates these places and people with past substance use, creating powerful cravings that can be remarkably tough to resist.
Underlying mental health conditions
Many people with addictions also have co-occurring mental health disorders like depression, anxiety, or PTSD (post-traumatic stress disorder). If these conditions are not identified and treated, they can raise the risk of relapse.
Lack of a support system
Support from friends, family, or recovery groups is integral to long-term recovery. Without the encouragement and accountability offered by a sober support system, it can be much easier to fall back into old habits and start using drugs or alcohol again.
Does Relapse Mean Failure?
Relapse is not inevitable but commonplace, especially in early recovery. Addiction is a chronic condition like hypertension or diabetes, meaning that it calls for ongoing management. Studies show that relapse rates for addiction are similar to incidences of relapse in other chronic conditions.
If someone with diabetes experiences a spike in blood sugar, for example, it doesn’t mean they have failed. They simply need to adjust their treatment plan. This logic also applies to addiction recovery. Altering the recovery plan and reaching out for support can help someone move beyond relapse if it occurs. It does not need to be the end of the road or a return to chronic substance abuse.
How to Respond to a Relapse
The way someone responds to a relapse can determine whether they continue on the path to recovery or fall back deeper into substance use. Here are some actionable steps to take if relapse occurs:
1) Avoid self-blame
Shame and guilt can fuel further substance abuse. Reframing relapse as a learning experience rather than a failing or lack of willpower can help people sidestep these feelings. Instead of wallowing in negative emotions, ask what led to the relapse to uncover patterns and minimize the likelihood of it happening again.
2) Reach out for support
Isolation can inflame relapse. Talk to a trusted friend, family member, therapist, or support group to help you regain perspective and fortify your commitment to recovery.
3) Identify triggers
Becoming aware of what triggered the relapse is central to preventing another slip-up. Was it stress? A toxic or enabling relationship? A specific environment? Isolating and recognizing triggers helps you plan and develop more robust coping techniques.
4) Adjust the recovery plan
A relapse often indicates that changes are needed in treatment. This could mean increasing the frequency of therapy sessions, engaging in a different peer support group, or adjusting medications for co-occurring mental health conditions.
5) Take action immediately
The sooner someone takes steps to get back on track, the better—addiction is a progressive condition, so leaving lapses unchecked typically leads to a worsening of substance use. Even small actions—attending a support group or journaling about emotions, for instance—can make a big difference.
Preventing Future Relapse
While relapse can be part of the recovery process, it doesn’t have to be. Taking proactive steps can lower the risk of relapse and strengthen long-term sobriety.
- Develop strong coping strategies: Learn to handle stress and emotions without substances. Techniques like exercise, therapy, and mindfulness can help manage tricky emotions healthily.
- Create a structured routine: Having a daily schedule packed with positive activities like work, hobbies, exercise, and support meetings can reduce boredom and lower the risk of relapse.
- Avoid high-risk situations: Staying away from people, places, and scenarios that trigger cravings is one of the most effective relapse prevention strategies. If avoiding certain places is impractical, have an exit plan or bring a sober friend.
- Stay connected to a support system: Regularly attending support group meetings or therapy sessions can help people stay sober in the face of temptation.
- Focus on mental health: Tackling underlying mental health issues is just as important as avoiding the use of drugs or alcohol. Continued therapy, medication management, and self-care can all help mitigate future relapse.
Moving Forward After Relapse at Anchored Recovery Community
Relapse doesn’t mean the end of recovery. At worst, it’s a temporary setback that can be overcome with the proper mindset and support. Many people who experience relapse go on to achieve long-term sobriety. What matters most is how a person responds after a relapse, and we can help with that at Anchored Recovery.
When you opt for outpatient treatment at our beachside rehab center, we can help you get back on track if you have relapsed in recovery. If it’s your first attempt at recovery, you will benefit from programs rich with relapse prevention strategies to minimize the likelihood of temptation or triggers derailing your progress.When you’re ready to engage with a blend of evidence-based and holistic treatments that promote whole-body recovery, unchain yourself from addiction by calling Anchored at (844) 429-5554.
