Addiction recovery comes with many ups and downs, and you may experience one or more relapses on your path to sobriety. This is normal and can be used as a learning opportunity to improve how you manage your triggers. This article shows some steps you can utilize should relapse occur, including seeking professional support, utilizing new coping strategies, learning your triggers, and improving emotion regulation.
Be aware that relapse may increase the risk of overdose. In the event of an overdose, call 911 immediately for medical assistance.
- Recovery is an ongoing process with regular fluctuations and challenges. In the event of a relapse, it’s important to seek medical assistance in case of overdose and provide space and reflection for emotions such as shame and guilt.
- With the right skills, you can cope with and recover from relapse. While it may require continuous personal vigilance, the recovery can be made manageable with professional and social support.
- Many options are available to support your recovery process, including professional treatments and therapeutic interventions.
What to do immediately after a relapse
Experiencing a relapse during addiction recovery can be disappointing and frustrating, potentially bringing up many negative emotions. However, it is important to remember that relapse is common and by no means indicates failure in seeking sobriety. By taking positive steps and considering how to learn and utilize new coping strategies, you can recover from a relapse and return to your recovery process.
Get medical attention to prevent an overdose
The body adapts during abstinence from a substance and tolerance to the substance reduces. During a relapse, some people might choose to use the same amount of the substance as they had previously used. If this occurs, the body might no longer be able to cope with this amount, and there may be a risk of overdose, which can have potentially severe or even fatal effects. [1]
It is important to be aware of this risk. Signs of an overdose may vary depending on the substance but can include trouble breathing, loss of coordination, and loss of consciousness. In the event of an overdose, seek medical assistance immediately and call 911 in an emergency.
Provide space for your emotions
Relapse can bring up many emotions, including fear, anger, sadness, anxiety, stress, shame, and guilt. These emotions are normal and, although they can feel unpleasant, can be used to help guide you back to your recovery process.
Making space for these emotions and accepting them can help you reflect on the relapse and the events preceding it. If not managed effectively, these emotions can lead to continuing substance use. However, if they are reflected upon and managed with effective coping strategies, they can remind you of your sobriety goals and motivate you to return to abstinence. [2]
How to recover from a relapse
After dealing with the initial effects of your relapse, it is important to take steps to recommence your recovery process, such as utilizing coping strategies to manage negative emotions and reviewing and implementing your relapse prevention plan. The following steps can help you recover from relapse.
Get in touch with a treatment provider
Professional support can be sought at any stage during addiction recovery and can provide many benefits. In the event of a relapse, the following treatments might be helpful for some people: [1][2][3][4]
- Withdrawal support: Depending on the substance, it might be necessary to seek professional support to manage withdrawal symptoms. This might include medically assisted detox, such as buprenorphine for opioid withdrawal, or professional monitoring and treatment of severe withdrawal symptoms.
- Rehabilitation: Inpatient and outpatient rehabilitation services can be utilized at any stage of recovery. This can be helpful following relapse, as it can provide extensive support to help you return to your recovery process.
- Therapy: Therapy can teach or modify coping strategies, treat underlying trauma contributing to substance use issues, recognize and manage triggers contributing to relapse, and alter negative thought and behavior patterns. Common therapeutic interventions for addiction include cognitive behavioral therapy (CBT) and motivational interviewing (MI).
- Support groups: Often led by professionals or trained individuals, support groups such as Narcotics Anonymous and Alcoholics Anonymous can help you recover from relapse. They can provide advice and support from individuals in similar circumstances and be a safe space to discuss triggers and cravings.
Reach out for support from family and friends
Following relapse, it can be common to experience feelings of shame, which can make it difficult to reach out to loved ones for fear of being judged. However, utilizing your support system is important throughout the recovery process, as this can provide reassurance that can help you get back on your feet.
Trusted friends and family will not judge you for your relapse and can discuss it with you, helping you reflect and understand why it occurred. This can be a crucial aspect of returning to sobriety, as it can help you recognize your triggers and implement or adapt coping strategies. [2][5]
Prioritize self-care and managing stress levels
Stress, negative emotions, and declining self-care are common relapse triggers and may have contributed to your return to substance use. Following relapse, it is beneficial to work on these aspects, utilizing coping strategies to improve resilience and emotion regulation, manage stress, and improve self-care. [2][4]
Techniques to help with this include implementing consistent sleep schedules, eating a healthy diet, engaging in physical exercise, and practicing mindfulness. Applying these healthy habits can improve physical and mental well-being, which will help you feel more in control of your abstinence and emotional resilience. [2]
Identify triggers and revisit your relapse prevention plan
Reflecting on your relapse can help you identify the signs and triggers that contributed to its occurrence. This can be discussed within professional therapeutic settings, with friends and family, or during times of self-reflection.
Recognizing the emotions, thoughts, and circumstances that preceded a relapse can significantly improve your chances of coping with them should they reoccur. You can use this knowledge to alter your relapse prevention plan and implement new strategies to help you cope with triggering situations in the future. [2][6]
Build coping strategies
Implementing coping strategies can make a significant difference in your ability to recover from and prevent relapse. Studies show that strategies involving positive thinking and distraction techniques can positively impact resilience and relapse prevention. [3][7]
Professionals can help you learn coping strategies to recognize and adapt negative thought and behavior patterns, cope with distressing emotions, and build resilience. These strategies can then be included in your relapse prevention plan and implemented in the event of triggering situations. [2]
Relapse is more common than you think
Addiction treatment can involve several relapses before full recovery and some people continue to experience triggers and cravings after many years of abstinence. It is important to recognize and accept that relapse does not mean that you have failed but that you may need additional support and coping strategies to improve your recovery process. [1]
Various studies show that individuals who learn and utilize a range of coping strategies may be better equipped to recover from relapse, prevent future relapse, and be more resilient during distressing or stressful situations. Coping strategies are often taught in therapeutic settings so utilizing professional support can significantly benefit your recovery. [3][7]
Finding relapse support
It is important to find professional support and interventions that work for you, as people may differ in their requirements. Recovered offers a directory to help you find treatment providers in your area and can help you find appropriate and effective interventions.
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