Steps to Take After a Relapse
Sobriety is an ongoing journey, not a fixed destination. Relapses can occur because addiction is a chronic illness that requires lifelong management. Studies indicate that 40 to 60% of those struggling with drug or alcohol addiction will relapse. While relapses are serious and disappointing, they are not insurmountable. Similar to other chronic illnesses like diabetes or asthma, relapse rates are comparable, highlighting that setbacks are part of the process. Recognising this can help you recommit to your recovery goals.
Acknowledge the Relapse
The first step is acknowledging the relapse. Feelings of guilt, shame, or failure can be overwhelming, but they hinder progress. Recognising that you have stumbled allows you to start the process of standing back up. Understanding what led to the setback is crucial. Treat the relapse as a learning experience, identifying the triggers and circumstances that contributed to it. This self-awareness is key to preventing future relapses and continuing your recovery journey.
Stop Using and Practice Self-Compassion
If you haven’t already, stop using immediately. It might seem tempting to continue, but this self-defeating mindset only perpetuates the cycle of substance abuse. Remember the progress you’ve made since entering rehabilitation and remind yourself that a relapse does not define your worth. Practising self-compassion is essential. Speak to yourself with the kindness you would offer a friend in the same situation. Beating yourself up over the relapse won’t change the past but can impede your future progress. Acknowledge the mistake, forgive yourself, and focus on moving forward.
Identify Triggers and Reach Out for Support
Reflect on the factors that led to the relapse. Identifying triggers such as stress, social settings, or emotional states helps manage them more effectively. Even if you know your main triggers, reassessing them can provide new insights. Honesty with yourself is crucial in developing a plan to avoid future relapses. Reach out to your support network, including friends, family, or recovery groups. They offer emotional comfort and practical advice. If you have a sponsor or therapist, inform them about the relapse for tailored guidance.
Reaffirm Commitment and Update Your Recovery Plan
A relapse can serve as a reminder of why you chose recovery. Take this time to reaffirm your commitment by revisiting your recovery goals and their importance. Writing them down reinforces your motivation. Consulting with a professional can provide guidance to continue your recovery process. Revising your recovery plan to address new challenges is essential. Incorporate strategies like additional therapy sessions, support groups, or healthy coping mechanisms such as meditation or exercise. Establishing a structured daily routine with regular meals, exercise, and therapy sessions can support your recovery by minimizing unpredictability and stress.
5-Step Guide
Relapse is a common part of the recovery journey for many dealing with drug or alcohol addiction. It can bring feelings of guilt, shame, and discouragement, but it is important to recognize that relapse is not a sign of failure. Instead, it’s part of the journey, much like other chronic illnesses that require lifelong management. To get back on track, follow these five steps:
- Acknowledge and Accept Your Feelings: Recognize and accept your feelings without judgment. Allow yourself to feel and understand your emotions, using them as a stepping stone to move forward. Remember that recovery requires patience and self-compassion.
- Reach Out to Your Support System: Isolation can trigger relapse, so reach out to supportive friends, family, or professionals. Joining support groups like Alcoholics Anonymous or Narcotics Anonymous can provide invaluable empathy and encouragement from those who have faced similar challenges.
Practical Steps to Prevent Future Relapses
- Identify Your Triggers: Reflect on what led to the relapse. Understanding the specific stressors or emotions that triggered it can help in preventing future occurrences. Being honest with yourself about these triggers enables you to develop effective management strategies.
- Revise Your Relapse Prevention Plan: Adjust your recovery plan to address what didn’t work and incorporate new strategies. This might include more frequent check-ins with professionals, additional support group meetings, and new coping mechanisms for dealing with stress and triggers.
- Practice Self-Compassion and Self-Care: Forgive yourself and focus on self-care. Nourish your body with healthy foods, stay hydrated, and engage in gentle physical activity. Practices like meditation, deep breathing exercises, or yoga can help reduce anxiety and refocus on your recovery journey. Setting realistic goals and journaling progress can also support your recovery.