Understanding Relapse
What Is Relapse?
Relapse is when someone who is in recovery from a particular addiction returns to that substance or behavior.
Most commonly, it is used in the context of those who are struggling with substance use disorder. This could involve alcohol use, drug use, or a combination of both.
The term relapse can also be used in the context of mental health. It can describe the experience of having certain mental health conditions return after a period of relief from them. For example, someone who has been in recovery from depression may experience a return of their depressive symptoms.
There are many reasons why relapse can occur and many complex factors that can play a role in it. However, the good news is that it is not the end. If you have relapsed, you can start again.
There are also things that you can do to help decrease your risk of relapse in the future. This includes coming up with a relapse prevention plan, increasing your self-care, and making sure that you know how to recognize the warning signs associated with relapse.
Our team at The Raleigh House has helped countless people take back their lives from mental health conditions and substance use disorders. We want to help you, too, starting today.
How Does Relapse Occur?
The reason that relapse happens can be complex and different for everyone.
However, it is important to note that it usually occurs as a process rather than as one big individual event.
In fact, did you know that there are actually three main stages associated with relapse? They include emotional relapse, mental relapse, and physical relapse.
Emotional relapse is when you might not actually be thinking about using drugs or alcohol, but your emotional state may be setting you up for a relapse in the future. Maybe you’re not keeping up with your self-care, or maybe you’ve been skipping support group meetings like Alcoholics Anonymous or Narcotics Anonymous.
The next state is mental relapse, when you might have started actively thinking about drug or alcohol use. Part of you may still want to stay sober, but another part may have you questioning if it’s really worth it. Maybe you’ve even begun coming up with a plan to obtain drugs or alcohol while hiding it from loved ones.
The final stage is physical relapse, when you actually begin using drugs or alcohol again. It can start with a one-time “slip-up” but quickly progress to heavy, active addiction.
Why Does Relapse Occur?
Relapse can occur due to many reasons, such as becoming complacent in recovery, giving in to cravings, dealing with mental health issues, or not having adequate coping skills.
Once you’ve been in recovery for an extended period of time, you may reach a point where you no longer feel as motivated as you once did. Maybe you’ve stopped putting in the work to stay sober, like attending therapy or support group meetings. Perhaps you’ve reached a point where you’re questioning whether you truly have a problem with alcohol addiction or drug misuse.
Especially for those who are going through recovery for the first time, these are common thoughts to have. You may tell yourself that things will be different this time or that you’ll be able to control yourself in a way you couldn’t before.
The important thing is that if you are experiencing thoughts of turning back to substance use, you reach out to your support system right away. Attending therapy can be another great way to explore these thoughts and regain motivation in recovery.
Understanding What Triggers Substance Use
How Can I Identify What Triggers Substance Abuse?
Working with a therapist who specializes in addiction can help you identify what your particular triggers are.
Triggers can be different for everyone. For some people, they can be situational. For example, there could be people, places, or certain events that trigger cravings to take part in substance use.
However, for other people, their triggers may be more internal and connected to their mental health. For example, stress, anxiety, depression, or low self-esteem can all be significant triggers for some people. Even boredom can trigger substance use.
To figure out what your specific triggers are, it is important to reflect on your past substance use and look for trends. For example, were there certain people you were typically with when you engaged in substance use? How were you feeling mentally at the time?
This process can help you pinpoint situations, feelings, and other trends that you may need to look out for in the future.
What Risk Factors Influence the Impulse to Use Substances?
While risk factors can be different for everyone, some common ones that may influence the impulse to use substances may include mental health problems, trauma, peer pressure, stressful life circumstances, and even a family history of substance use.
What Are Some Common Triggers of Relapse?
Some common triggers of relapse include stress and other negative emotions, peer pressure, boredom, isolation, relationship problems, and withdrawal symptoms or cravings.
Stages of Relapse
What Is Emotional Relapse?
Emotional relapse is the first stage of the relapse process.
With emotional relapse, you might not be thinking about turning back to substance use yet. However, you might be doing things that might set you up for a relapse. This could involve skipping 12-Step support group meetings or therapy sessions.
Emotional relapse can also come in the form of losing motivation or not practicing healthy coping mechanisms for stress. It is important to be able to recognize the signs of emotional relapse before it progresses any further.
What Is Mental Relapse?
A mental relapse is when you start thinking about engaging in drug or alcohol use again.
During this stage, you may also be coming up with a plan to obtain a particular substance or putting yourself in high-risk situations where you know you are likely to experience triggers.
What Is Physical Relapse?
Physical relapse is the last state of relapse, during which a person starts to actively engage in drug or alcohol use again.
Relapse Prevention
What Is Relapse Prevention?
Relapse prevention includes steps that you can take to avoid going back to substance use.
Many people will be given a relapse prevention plan developed by their clinicians before they leave an inpatient or outpatient treatment program. This plan will outline specific steps that they can take to care for their mental health, deal with potential cravings, and stay dedicated to their recovery. For many, this will include going to therapy and support group meetings.
This will also typically involve practicing good self-care and making sure to follow up with treatment providers about recovery progress.
How Do I Prevent Relapse?
You can prevent relapse by building a strong support system, developing healthy coping mechanisms for stress and other negative emotions, and having a good relapse prevention plan.
It is also important to practice good self-care and be able to recognize possible triggers or relapse warning signs. If you do think you’re experiencing the early stages of relapse, it is important to reach out to a therapist, mentor, or sponsor right away.
What Are Examples of Relapse Prevention?
Some examples of relapse prevention may include avoiding high-risk situations where you know you might be tempted, attending support group meetings regularly, and working on developing healthy new habits.
What Are the 4 D’s of Relapse Prevention?
The 4 D’s of relapse prevention include delay, distraction, deep breathing, and drinking water.
Delay involves giving yourself time for your cravings to pass, and distraction involves trying to take your mind off your cravings by focusing on something else more positive. Deep breathing can help calm down your nervous system. Finally, drinking water can not only help you relax, but it can also help your body reset.
You can turn to these 4 D’s whenever you feel temptations or cravings starting to set in.
What Are the Five Tools for Relapse Prevention?
Five tools for relapse prevention include self-awareness, coping skills, a strong support system, being able to identify triggers, and coming up with a strong relapse prevention plan.
How Do I Develop Relapse Prevention Skills?
Being able to recognize your triggers, understanding what relapse is and the stages that it occurs, surrounding yourself with a strong support system, and living life with as much structure as possible can help you develop relapse prevention skills.
It can also help to spend time around those who have been in recovery longer than you have. You can do this by attending 12-Step support group meetings like Alcoholics Anonymous.
Relapse Prevention Strategies
What Are Relapse Prevention Strategies?
Relapse prevention strategies include specific tools that you can use to avoid relapse and enjoy long-term sobriety.
Some examples of these strategies may include:
- Asking family members for help when you need it
- Surrounding yourself with a strong support system
- Developing healthy coping mechanisms for stress
- Practicing good self-care
- Staying honest with yourself
- Prioritizing your mental health and well-being
- Regularly attending therapy, particularly cognitive-behavioral therapy (CBT)
- Attending 12-Step support group meetings
What Are Some Relapse Prevention Techniques?
The 4 D’s of relapse prevention are a popular relapse prevention technique.
Some additional techniques may include mindfulness and grounding, CBT, engaging in fun sober activities, and sticking to a routine.
What Are Some Relapse Prevention Activities?
Some relapse prevention activities may include deep breathing and mindfulness exercises, yoga, journaling, physical exercise, attending support group meetings, and volunteering within your community.
Mindfulness and Self-Assessment in Relapse Prevention
How Can Mindfulness Be Used in Relapse Prevention?
Mindfulness helps you to be aware of your thoughts and emotions, which can help you to recognize triggers early.
This way, you can act on them right away and get the help that you need before turning to physical relapse. Mindfulness can also help you regulate your emotions and practice better self-compassion.
What Is a Self-Assessment in Relapse Prevention?
A self-assessment in relapse prevention involves checking in with yourself to see where you’re at mentally and emotionally when it comes to your recovery.
This can help you identify triggers and relapse warning signs as soon as possible. It may also involve reflecting on your habits and activities lately and considering areas where you may be struggling. From there, you can then adjust things as needed to get yourself back on track.
Some people may do this on a weekly basis, while others may do it almost daily.
How Can a Self-Assessment Help You Prevent Relapse?
It can increase self-awareness and help you to have a better understanding of where you are at mentally and emotionally with your recovery.
It can also help you to identify warning signs of relapse right away so that you can reach out for help as soon as possible. If you’re simply going through the motions when it comes to your recovery, you might not recognize that your motivation level isn’t where it needs to be. Doing self-assessments regularly can help you recognize when you may be struggling before you’re thinking about actually turning back to active use.
Self-assessments are also a great way to track your progress in recovery and make healthier life decisions.
Support for Relapse Prevention
What Is the Best Relapse Prevention Treatment?
The best relapse prevention treatment can look a little different from person to person.
For many people, it involves attending regular therapy and/or support group meetings like AA or NA. One of the most popular therapy methods when it comes to relapse prevention is CBT. This treatment method helps you to recognize negative thoughts and behavior patterns so that you can then replace them with more positive ones.
CBT can particularly help with relapse prevention because it can help you identify stronger coping mechanisms for stress and can increase your overall self-awareness.
Are There Relapse Prevention Programs?
Yes, there are many different kinds of relapse prevention programs that help those in recovery to stay sober.
Some people may choose to do an outpatient treatment program to help them during the initial stages of their recovery. Others may opt for a sober living center where they can slowly transition back to their normal lives post-treatment. Some people may find that regularly attending 12-Step support group meetings is an effective enough relapse prevention strategy for them.
Is There Relapse Prevention Therapy?
Relapse prevention therapy can look different from person to person, but one of the most popular forms often includes CBT.
CBT is a popular type of relapse prevention therapy because it can help you identify negative thoughts or behaviors that may lead you to experience a relapse. Once you have identified these things, you can work on addressing them.
FAQs
Should I go back to rehab if I relapse?
While you might not always have to go back to rehab if you relapse, you do need to be sure to reach out to your doctor, therapist, or treatment provider and get help with getting back on track.
Your relapse prevention plan may have been effective when you started your recovery journey. However, your needs may have since changed. Your treatment provider can work with you to adjust your plan accordingly to help ensure it fits where you are on your journey today.
Does healthy nutrition help prevent relapse?
Yes, healthy nutrition is incredibly important in preventing relapse and can improve your mood and mental clarity.
Good nutrition can help you to be more equipped to handle stress and avoid giving in to cravings. It can also help to provide you with energy, improve your quality of sleep, and help to repair damage that may have been done to your body as a result of past substance use.
Is relapse common in addiction recovery?
Yes, relapse is a common part of the recovery process from addiction.
However, if you do experience relapse, it doesn’t mean that treatment has failed or that you have anything to feel ashamed of. By reaching out for the support you need, you can get back on track and enjoy long-term sobriety.
Will aftercare help me prevent a relapse?
Yes, aftercare can play an important role in preventing a relapse by helping you to stay motivated and on track with your sobriety when you leave your treatment facility.
Aftercare can look different from person to person, but may involve some of the following things:
- 12-Step support group meetings
- Group or individual therapy
- Working with a mentor or sponsor
- Staying at a sober living facility
- Attending relapse prevention workshops
At The Raleigh House in Colorado, our team can help provide you with the tools you need to avoid relapse.
To learn more about what recovery can look like for you, contact our team at The Raleigh House at (720) 891-4657 today.