When you embark on the difficult path of recovery, it’s natural to feel a mix of hope and apprehension. This journey is deeply personal, full of challenges, small victories, and moments of resilience.
As you progress in your recovery journey, learning how to stop relapsing is more important than ever. At Wellbrook Recovery, we believe that lasting recovery depends on more than willpower alone. Our programs provide essential resources to help you build the tools and support you need, because we know a strong foundation is key to long-term sobriety.
Key Takeaways: How to Stop Relapsing
- Relapse is a gradual process, not a failure. Understanding this helps you respond with self-awareness instead of self-blame.
- Relapse prevention gives you tools to spot triggers, manage cravings, and avoid high-risk situations.
- Building healthy coping skills and daily habits strengthens your ability to stay on track.
- Creating a relapse prevention plan acts as a safety net, preparing you for challenges before they arise.
- Professional support and counseling can address deeper issues like trauma, stress, or co-occurring mental health struggles.
- Staying positive and celebrating small victories keeps you motivated and focused on long-term recovery.
Table of Contents
The Relapse Process
Relapse is one of the most grueling parts of the recovery journey, and it’s a topic that’s often misunderstood. Rather than a sudden choice or a personal failure, it’s a gradual process that involves both the mind and the body. Seeing it this way is crucial, because it allows you to move past self-blame and instead focus on awareness and growth.
Imagine you’ve been doing well, then you have a stressful day of work. That night, the voice of addiction-which has been quiet for a while-starts to whisper. It reminds you of a time when using made all the noise disappear. This isn’t a sudden desire to get high; it’s a perceived need for relief. This is the psychological drift – the mind is cunning and starts to convince you that just having a little is fine, while the brain, fundamentally altered by addiction, sends powerful physical cravings. This internal struggle is what can pull you back to old habits.
What Are Common Addiction Relapse Triggers?
Identifying your own common triggers is critical, as they often precede a potential setback. Here are some common triggers to look out for:
- Emotional Triggers: Overwhelming feelings like boredom, stress, anxiety, or loneliness.
- Social Triggers: Being around people or in places associated with past substance use.
- Environmental Triggers: Seeing objects related to past use, or being in a setting where using is common.
- Physical Triggers: Fatigue, hunger, or physical pain.
How to Create a Relapse Prevention Plan
After understanding the process of relapse, the most proactive step you can take is to create a relapse prevention program. Think of this as a personalized roadmap for navigating your journey of sobriety.
The first step is to identify unique warning signs that signal a potential setback. These might be isolating yourself, skipping meetings, or becoming irritable. The next step is to create a list of strategies for handling those triggers. Some parts of your relapse prevention plan could include:
- Establish a Support Network: Create a list of trusted people you can call immediately, such as a therapist, trusted friends, and close family.
- Encourage Healthy Coping Mechanisms: Identify specific activities you can do when a trigger appears, like going for a run, listening to music, or practicing mindfulness exercises.
- Identify and Plan High-Risk Situations for Relapse: Pinpoint the people, places, or events that threaten your sobriety and map out how to handle them.
- Create an Emergency Plan: Decide what you’ll do if a trigger is unavoidable. This could be a plan to leave a party early or have a designated sober buddy to call.
This plan is your safety net, reminding you that you don’t have to face challenges unprepared.
Relapse Prevention Skills
It’s easy to fall back on old habits when stress hits, but remember: relapse doesn’t happen because of weakness. It happens because your brain is wired to seek quick relief. That’s why building relapse prevention skills is vital.
Here are 6 powerful relapse prevention tips to lean on:
- Practice Mindfulness and Meditation Techniques
These practices help you sit with discomfort without reacting impulsively.
- Mindful Breathing: Simply focus on the sensation of your breath as it enters and leaves your body. Mindfulness-based relapse prevention can calm your nervous system in a matter of minutes.
- “Urge Surfing”: Imagine a craving as a wave that will build, crest, and eventually pass. Remind yourself that it won’t last forever.
- Prioritize Self-Care and Wellbeing
Taking care of yourself strengthens your resilience.
- Physical Activity: Exercise is a powerful tool for managing stress, as it releases endorphins and reduces stress hormones. You could take a walk, bike ride, or join a gym session.
- Balanced Lifestyle: Eat well, sleep enough, and find hobbies that ground you. Stability reduces the pull of unhealthy coping methods.
- Recognize Stress and Burnout
Learn to spot the early signs of overwhelm:
Learn to spot the early signs of overwhelm:
- Mood shifts like irritability or anxiety.
- Withdrawing from activities.
- Fatigue, headaches, or poor sleep.
- Drifting back to old behaviors.
Catching these signs early gives you the chance to reset before things escalate.
- Seek Professional Help When Necessary
Sometimes, support from loved ones isn’t enough—you may need professional help. Recovery is complex, and specialists in relapse prevention counseling can help you address the deeper causes of addiction. This could mean:
- Therapy or Counseling: This helps you develop new coping skills, work through underlying emotional issues, and address any co-occurring mental health disorders like anxiety or depression.
- Addiction Specialists: These professionals provide tailored treatment plans with evidence-based practices designed to prevent relapse.
- Support Groups: Groups like AI-Anon or Nar-Anon provide a judgement- free space to share experiences and receive emotional support.
Continued mental health care helps you build resilience, improve your self-esteem, and manage life’s stresses in a healthy way.
- Understand When to Reassess Treatment Options
You may find yourself wondering, “What if my current treatment isn’t working?” or “Why am I still struggling even with help?”
It might be time to reassess if:
- You’re relapsing often.
- You feel stuck and aren’t making progress.
- Mental health struggles aren’t being addressed.
- Unresolved trauma continues to surface.
If this happens, remember: it doesn’t mean you’ve failed. It simply means you may need a different approach. Recovery is not one-size-fits-all.
- Foster a Positive Mindset
Recovery is a long road, and setbacks are part of the journey. As they say in 12 Step, progress, not perfection. Maintaining a positive and motivated mindset goes a long way in preventing a relapse.
Focus on your small wins—whether it’s a week sober, cooking a healthy meal, or handling a tough conversation with honesty.
Try these mindset tools:
- Celebrate Each Victory: Acknowledge every step forward, no matter how small
- Act with Self-Compassion: Remind yourself that recovery isn’t about perfection; it’s about progress. If you have a setback, treat yourself with kindness and learn from the experience rather than feeling guilt.
- Practice Gratitude: Focus on the good things around you. You can start a habit of naming one thing you are grateful for at the end of each day.
Wellbrook Recovery Can Help You Stop Relapsing
The journey to recovery can be incredibly demanding, but you’ve shown immense courage by taking it on and learning how to stop relapsing. You now know how to create a relapse prevention plan, lean on healthy coping skills, seek professional help when needed, and stay motivated with a positive mindset.
While you are the steady presence in this journey, you don’t have to carry the weight alone. Wellbrook Recovery is here to guide you through it. Don’t let the fear of what’s next stop you. Take the next step on this road with confidence.
Contact Wellbrook Recovery today to learn more about how we can help.
FAQs About Relapse and Recovery
What is relapse prevention?
Relapse prevention is a recovery strategy to learn how to prevent relapse in addiction. It helps you recognize triggers, manage cravings, and use healthy coping skills to avoid returning to substance use.
How can I tell if I’m at risk of relapse?
Warning signs of relapse include isolating, skipping support meetings, increased stress, or cravings. Recognizing these early helps you take action before relapse happens.
Does relapse mean I have to start recovery over?
No, relapse doesn’t erase your recovery progress. It’s an opportunity to learn what works, what doesn’t, adjust your plan, and strengthen your recovery.
What should I do immediately after a relapse?
If you’ve had a relapse, reach out for support right away, whether it’s your counselor, sponsor, or a trusted friend. Quick action prevents slipping deeper into old patterns.
Can therapy help prevent relapse?
Yes, counseling and support groups can prevent relapse by giving you tools to manage stress, address underlying issues, and stay accountable in recovery.
