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Recovery can be a roller coaster ride filled with highs and lows. When you are in the process of recovering, relapsing is a reality many people have to face. After feeling like you have won the battle for sobriety, it can be hard to cope with the idea that you may one day fall short. Relapse, while not encouraged, is common and shouldn't discourage you from moving forward. Before you can understand what to do when you relapse, you must understand the signs before reaching that point.
The Stages of Relapse
Typically, a relapse can be broken into three different stages: emotional, mental, and physical. The signs of a relapse approach can last days or even up to months before the actual relapse. The emotional stage usually begins way before you indulge in substance use. In this stage, there will be a struggle with healthily coping with your emotions. Instead of reaching out to a therapist or a loved one, you will go into denial, isolate yourself, and hold in your feelings. Emotional relapse doesn't guarantee substance use, but it's a sign that if your behavior doesn’t change, you may physically relapse.
In the mental stage of relapse, you become more conscious of your cravings. You start to notice. You are now more aware of the unhealthy habits beginning to pile up. In this stage, you might start underestimating the magnitude of your drug or alcohol habit. The consequences may start to seem less harmful as they did before, and there's a high chance that you will start looking for a way to get substances once again.
The final and most dangerous phase is the physical stage. Physical relapse involves indulging in using drugs or alcohol. It can go from one drink or just one hit and then escalate to severe use, taking you right back to where you were before. In this final stage, you have lost all control.
What Triggers the Relapse?
Many factors can lead to a relapse, and it’s essential to pay attention to the signs as they come. Things like stress, anger, anxiety, depression, and boredom can increase your risk of relapsing. If you are exposed to things that trigger you, your chance of relapse may increase. Anything that you can associate your substance use to can trigger you to use once again.
Peer pressure, lack of support, and low self-esteem can also lead to relapse. Your environment and peers in recovery are crucial to maintaining your new way of life. Finding healthy friends will give you a wide array of people to include in your support system. When both you and your friends are sober, there is no pressure to engage in substance use to be liked or to fit in. Together, you can find new, sober activities to engage in.
What to Do After You Relapse
If relapse occurs, it is crucial to know how to handle it and your next steps. Know that you are strong enough to recover from your relapse, no matter how bad.
You may want to consider seeking support from your family and friends in your support system. It's important to remember that you are not alone. To solidify that feeling, you should surround yourself with healthy individuals immediately.
It may also help to join support groups, such as 12-Step programs like Alcoholics or Narcotics Anonymous. These are judgment-free places where you can talk about your relapse. You may also hear similar stories you can relate to and get advice on how to get back on your path to recovery.
Returning to transformation living might also be the right step for you. If you are struggling to cope with everyday life or don’t know where to begin your recovery journey again, this may be the best option. There is no shame in needing professional help.
After deciding your best course of action, it's essential to go into reflection. Don’t view the relapse as a failure but as a chance for you to learn. Evaluate what happened and how you got to that point. Realize what happened to lead up to the relapse and question how you could have coped better.
How to Prevent Another Relapse
First and foremost, it's crucial to avoid all triggers. If you are around your triggers after a relapse, the chances are that you will relapse again. You may want to consider changing who you spend your time with and where. Even if what triggers you is challenging to avoid, try downsizing on the amount of time spent around triggers.
A common struggle you may have encountered in recovery is setting boundaries. In all aspects of life, boundaries are set to protect us from things that may hurt us. Strengthening your boundaries can help prevent negative emotions like anger and depression. Set boundaries with friends and family to ensure that you are putting your recovery first. These boundaries will work as force fields protecting your sobriety.
Getting back on track after a relapse can be extremely difficult. However, the sooner you make an effort to bounce back, the sooner you will return to a healthy, sober lifestyle. Remember that it is never too late to gain back control after a relapse. There are many ways to prevent relapse. First, recognize the signs leading up to relapse. Once you realize you may be struggling in your recovery, reach out for help. If a relapse does occur, remember that it is possible to get back on your path to healing. It’s easy to become discouraged after a relapse but recognize you are not alone. You do not have to rely on just family and friends to get you through your struggles. To help prevent relapse, or if you have already relapsed, there is professional help. If you or a loved one have relapsed or are showing signs of a relapse, contact START UP RECOVERY at (310) 773-3809.