Recovery from substance dependence is a lifelong journey. One common challenge is dealing with the fear of relapsing. Working hard to remain sober and then experiencing a relapse could feel devastating.
Relapse, in actuality, is pretty common. The National Institute on Drug Abuse (NIDA) reports that 40-60% of individuals with substance use disorders relapse so it can be a common occurrence for many individuals throughout their recovery journey.
What is Relapse?
Relapse is when a person goes back to their previous levels of alcohol, drug, or substance use after a period of sobriety. It is a full-blown return to drinking or using drugs compared to a lapse or a temporary slip. Relapse is not really something that happens all of a sudden. It is by and large a slow process which professionals break down into three stages:
Stage 1: Emotional Relapse
The first stage is also referred to as emotional relapse. It’s important to remember that many of those who struggle with substance use disorders also struggle with their mental health, coping skills, and negative emotions. It often happens subconsciously, and there will most likely be a build-up of emotions that long to be released.
Stage 2: Mental Relapse
After the emotional relapse, mental relapse usually happens, which usually leads to an individual feeling confused between staying sober and going back to using substances or drinking alcohol. This stage is where individuals tend to make light of their substance dependence in an attempt to justify going back to substance use.
Stage 3: Physical Relapse
The final stage or the physical relapse is when a person actually returns to drinking alcohol or using substances. This momentary loss of control can set off a chain reaction, potentially leading back to full-blown substance dependence. It’s a stark reminder of the challenges in recovery and the need for ongoing support and strategies to stay on track.
Importance of Relapse Prevention
While relapse can be a common part of one’s journey of sobriety, it could be dangerous, and even deadly, when it involves certain types of drugs. This is why it’s important to have a strong support system and a solid relapse prevention plan.
A relapse prevention plan is a structured strategy designed to support individuals in maintaining sobriety and avoiding a return to addictive behaviors. It involves several key elements: first, identifying personal triggers that may lead to relapse, such as stress or certain environments. Second, developing effective coping strategies to manage these triggers, which may include therapy sessions, participation in support groups, or engaging in healthy activities. Third, establishing a strong support network of family, friends, and professionals who provide encouragement and guidance throughout the recovery process.
Regular monitoring of progress and readiness to adjust the plan as needed are also crucial aspects of relapse prevention. Ultimately, a well-rounded relapse prevention plan aims to empower individuals with the tools and support necessary to overcome challenges and sustain long-term recovery successfully.
Most Common Reasons for Relapse
There are many things that can lead an individual to relapse. Most of the time, this is connected to personal challenges they face. They could be problems at work, financial hardships, relationship issues, psychological struggles, and more.
Here are some of the most common reasons for relapse:
- Stress: High levels of stress can trigger cravings and lead to relapse.
- Negative Emotions: Feelings of depression, anxiety, loneliness, and frustration can increase the risk of relapse.
- Peer Pressure: Being around people who use substances can tempt an individual to relapse.
- Environmental Cues: Places, people, or things associated with past substance use can trigger cravings.
- Lack of Support: Insufficient support from family, friends, or support groups can make it harder to stay sober.
- Complacency: Believing that one has control over their substance dependence and can use substances occasionally without consequence.
- Unrealistic Expectations: Expecting recovery to be quick and easy can lead to disappointment and relapse when challenges arise.
- Poor Coping Skills: Inability to handle stress or negative emotions without turning to substances.
- Physical Pain: Chronic pain or health issues that lead to self-medication with substances.
- Mental Health Disorders: Co-occurring disorders such as depression, anxiety, or PTSD can increase relapse risk.
- Lack of Routine: Not having a structured daily routine can leave room for relapse.
- Isolation: Feeling isolated or lacking social connections can lead to using substances as a coping mechanism.
- Failure to Address Underlying Issues: Not dealing with underlying psychological or emotional issues can lead to relapse.
- Poor Self-Care: Neglecting physical health, sleep, nutrition, and exercise can contribute to relapse.
From identifying triggers to building a strong support network, successfully navigating this journey requires dedication, self-awareness, and practical tools to prevent setbacks.
To avoid relapse:
- Develop Coping Strategies: Learn and practice healthy ways to handle stress and negative emotions.
- Stay Connected: Maintain strong support networks with family, friends, and support groups.
- Avoid Triggers: Identify and avoid places, people, and situations associated with substance use.
- Create a Structured Routine: Establish a daily schedule to stay focused and productive.
- Continue Therapy: Regularly attend therapy sessions to address underlying issues and maintain progress.
- Practice Self-Care: Prioritize physical health through proper nutrition, exercise, and sleep.
- Set Realistic Goals: Have achievable recovery goals and celebrate small successes.
- Stay Educated: Keep learning about substance dependence and recovery to stay motivated and informed.
- Use Medication if Needed: Follow prescribed medications that support recovery.
- Develop a Relapse Prevention Plan: Have a detailed plan in place for how to handle cravings and potential relapse situations.
- Monitor Mental Health: Address co-occurring mental health disorders with professional help.
- Stay Engaged in Recovery Activities: Participate in recovery-related activities and groups regularly.
- Avoid Complacency: Remain vigilant and proactive in maintaining sobriety.
What to Do When You Relapse
Recovery from a Substance Use Disorder is a process. A lot of times, relapse is part of that process. It helps to remember that many people who have relapsed have also successfully gotten back on their path to recovery.
In case you or a loved one relapses, the first thing to consider is safety. This should be foremost in your mind as you move forward towards navigating the relapse.
Stay Calm
This may be easier said than done but it is crucial that you stay calm. In order to ensure your safety and to make sure that you bounce back from your relapse, it’s important to avoid panicking.
Seek Support
Another immediate action to take is to reach out to your therapist, a sponsor, or a support group. A medical professional can help you take the right course of action to avoid or minimize further health impacts. Your support system could also help you remember that a relapse is not failure but simply a setback.
Reflect on the Trigger
Take some time to identify and think about what triggered the relapse. This will also help you come up with a better way of dealing with your triggers in the future.
Resume Treatment
Consulting with medical professionals and re-engaging with a structured treatment plan not only helps address immediate setbacks but also reinforces commitment to long-term sobriety goals. Therapy sessions and support networks can help you understand your triggers, develop effective coping strategies, and rebuild resilience.
Create or Revise Plan
If you still don’t have a relapse prevention plan in place, get one now. If you already have one, then it’s time to re-evaluate your plan and address any weaknesses or areas that can be enhanced.
Take note that a good relapse prevention plan will help you identify your triggers and help equip you with healthy coping mechanisms.
Practice Self-Care
A relapse could take an emotional toll on you. Engage in activities that could help with your physical and mental health. This could include proper nutrition, exercise, meditation, and rest.
Stay Positive
Again, a relapse is a setback, but can allow you an opportunity to strengthen your recovery. Avoid isolation and try to stay connected with supportive family and friends. Try to keep a positive attitude and focus on working towards your recovery.
FAQ
What is counted as a relapse?
A relapse is a return to previous levels of substance misuse or engaging in substance dependency behaviors after a period of abstinence. This is more full-blown than a temporary slip or lapse in judgment where you do it once and then stop.
Is relapse a bad thing?
Relapse is a common part of the recovery process. In some cases, it could be dangerous or even deadly. But it could also help you identify your triggers and assess parts of your relapse prevention plan that may need reevaluation.
How common is relapse?
Relapse is quite common in substance use recovery. It happens to more than half of people on their journey to recovery. It does point out the need for comprehensive treatment and the importance of continuing care and support plans.
At what stage does relapse occur?
Relapse can happen at any stage of the recovery process but it is more common during the early stages. It often correlates with personal challenges such as work stress, relationship issues, or financial difficulties.
Let Positive Sobriety Institute Guide You Through Your Journey
The path to recovery is often made more challenging by a relapse. Don’t beat yourself up, and acknowledge that it’s a common part of the recovery process. Focus on having an effective relapse prevention plan and enlist the help of a strong support system.
You need a compassionate team of experts in your recovery journey. Positive Sobriety Institute has an extensive recovery process in place for you at our treatment programs in Chicago. We offer a comprehensive recovery process that begins with assessment and extends through effective relapse prevention strategies.
Let’s talk and evaluate your relapse prevention plan to help you stay on track in your recovery.
