Relapse Prevention: Practical Strategies for Long-Term Addiction Recovery

Getting over an addiction is difficult, but it can also be fulfilling. It takes a lot of effort and commitment to stop using substances and staying sober in the long-term is a great accomplishment.

In this article, we’ll give you practical tips to help you prevent relapses. Since our goal is to help you stay sober for a long time, we’ll discuss tools that you can use to build a strong foundation for your recovery.

You’ll learn how to deal with challenges healthily and keep moving forward in your journey to stay sober.

What is Relapse?

Relapse is when a person goes back to using substances after trying to stop. It’s normal and happens to many people. It’s similar to getting sick again after trying to get healthy.

Studies show that about 4 out of 10 people who try to stop using substances will relapse at some point. That’s similar to other health problems people manage long-term, like high blood pressure.

How to Develop a Relapse Prevention Plan

Staying sober for good is a big goal, and having a plan can really help. Here’s how to make your relapse prevention plan:

1. Self-Assessment

To build a strong relapse prevention plan, you must take a deep and honest look at yourself. Think back on your experiences with substance use. What were the specific things that led you to relapse in the past, or even just have cravings?

Once you identify those triggers, be on the lookout for any warning signs in yourself that might suggest another relapse is happening. This could include:

• A change in your thoughts
• A change in feelings
• Behaviors that you associate with past substance use

By understanding your own personal patterns, you can start to develop strategies to avoid them.

2. Identify Your Coping Strategies

When you face triggers or cravings, it’s important to have healthy ways to cope instead of turning back to substances. These tools can include:

• Relaxation techniques: This could include activities like meditation, deep breathing exercises, and progressive muscle relaxation.
• Positive distractions: Find activities you enjoy that lift your mood and take your mind off the urge to use, like spending time with loved ones, listening to music, reading a book, and working on a hobby.
• Cognitive Behavioral Therapy (CBT): Learning techniques to manage negative thoughts can be another powerful tool. CBT can help you identify and challenge unhelpful thought patterns that contribute to cravings.
• Healthy alternatives: Make a list of healthy alternatives you can do instead of using substances. This could include anything from calling a friend or sponsor, taking a walk in nature, going for a workout, taking a hot bath, and journaling your feelings.

3. Build Your Support Network

A strong support system is an integral part of staying sober in the long-term. This means surrounding yourself with people who actively support your recovery.

Here are some of our tips to build a support network:

• Look for trusted friends, family members, or mentors who believe in you and your journey.
• Join a support group like Alcoholics Anonymous or Narcotics Anonymous to connect with others who understand your struggles.
• Consider having a sponsor or recovery coach who can offer guidance and encouragement.
• Maintain regular contact with your therapist or counselor to receive professional support and stay accountable on your recovery path.

With a strong support network by your side, you’ll have a better chance of overcoming challenges and staying on track.

4. Create a Crisis Plan

Prepare for potential high-risk situations by having:

• Emergency contacts: List phone numbers of your support system (sponsor, therapist) for immediate help.
• Safe space: Identify safe places, like a trusted friend’s house or a park, where you can go to avoid triggers.
• Responses to high-risk scenarios: Plan responses for common situations that might be tempting, like parties or arguments. This could involve having an excuse to leave early or strategies to de-escalate conflict.

5. Regular Plan Review and Update

As your recovery progresses, your relapse prevention plan should become a living document that adapts to your changing needs. Here’s how:

• Schedule regular reviews of your plan (e.g., every 6 months)
• Update strategies based on new experiences or challenges
• Celebrate milestones and progress in your recovery journey

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What are the Stages of Relapse?

There are three stages of relapse. These stages can act as warning signs, indicating someone may go back to using substances again.

Emotional Relapse

This is when you might not be feeling good emotionally. You’re not thinking about using substances yet, but you might be acting in ways that could lead to relapse.

This could include avoiding friends and family, not caring for yourself, or not attending therapy or support groups.

Mental Relapse

Following the first stage is the second, mental relapse. This is when you start to have thoughts about using substances again.

You might crave them or start to think about the good times you had when you were using them. You might also try to talk yourself into using again by making excuses or forgetting how bad things were before.

Physical Relapse

This is the final stage where you actually start using substances again. It might start with just one time, but it can quickly become a bigger problem if you don’t get help.

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What Triggers Lead to Relapse?

Maintaining sobriety after addiction is challenging, and some conditions can make it even harder. Stress is one of the most significant triggers for relapse.

Research suggests that people who have used substances to cope with stress in the past are likely to return to this behavior when faced with future stressors.

Here are some other common triggers that can lead to relapse:

• Negative emotions: Feelings such as depression, anger, anxiety, guilt, and loneliness can be powerful triggers. These emotions can lead individuals to seek relief through substance use.
• HALT (Hungry, Angry, Lonely, Tired): This acronym represents four physical and emotional conditions that can leave a person vulnerable to relapse if not addressed.
• Social pressure: Being in situations where drugs or alcohol are present, or being offered substances directly, can be a significant trigger.
• Positive emotions: Surprisingly, positive emotional states can also be triggers. Feelings of joy, excitement, or confidence might lead a person to believe they can safely use “just this once”.

What Counts as a High-Risk Situation?

Some situations can make relapse more likely. The most obvious one is being around drugs or alcohol. This can be tempting, especially if it reminds you of past use.

Other high-risk situations include:

• Fights with loved ones: Arguments and other problems can be stressful and lead to relapse.
• Money troubles or big wins: Having extra cash or financial stress can be triggers for some people.
• Being alone: Isolating yourself from support systems can be dangerous.
• Thinking about the “good times” of using: Remembering positive experiences with substances can make you want to use them again.
• Feeling overconfident: Thinking you can control your use or that your addiction isn’t serious is a risky mindset.
• Using other substances: Even things like sleep aids can be a problem for some people in recovery.
• Big life changes: Both good (like a promotion) and bad (like losing a job) changes can be triggers.

Knowing these triggers and high-risk situations is critical to avoid relapse. Talk to your support system and healthcare providers about your personal triggers and how to manage them.

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