Many people with a substance use disorder with alcohol or drugs do recover. However a common part of that journey is relapsing, either as a brief “lapse” or “slip up” or a longer “relapse”.
These are learning opportunities for you to assess where you’re at, revisit your motivations to overcome your addiction and reshape your goals to continue your process again. Read on to learn more about what causes relapses, how you can prevent them and activities to do so.
Understanding the Reasons Behind Relapsing
A relapse is when someone returns to drinking or using drugs after having stopped for a period of time. A lapse is temporary, whereas a relapse implies returning to a previous level of loss of control.
Lapses are often seen as a normal part of recovery, whereas a true relapse suggests a need to take stock, reassess the situation and re-engage with some form of treatment. Failure to recover from a relapse can have serious consequences for you, your family and society.
Relapse is generally seen as a process, not an event. And some have proposed viewing it in stages: emotional, mental and physical relapse. Looking at it this way allows for early recognition of initial signs and symptoms and preventative measures that can be taken. [1]
Emotional Relapse
This may occur when you remember your last relapse, don’t want to repeat it and are not thinking about drinking or using. However your emotions and resulting behaviors are laying the foundations for your next relapse. You might be in denial about your risk of relapse and this may prevent you doing things to prevent a relapse from happening. Signs of this may include:
- Isolating yourself
- Not attending support meetings
- Not sharing in support meetings
- Focusing on other people’s problems
- Poor eating or sleeping habits
There are two main recovery goals in this stage: understanding the importance of self-care and recognizing your denial and the need to take steps to progress to a relapse
Mental Relapse
Here you are involved in an internal struggle between your desire to resume drinking or using and the desire to remain abstinent. Signs of a mental relapse include:
| Craving a substance | Lying or Bargaining |
| Thinking about people, places and things linked to your past use | Trying to plan ways to use while still maintaining control |
| Minimizing the consequences of your past use | Seeking opportunities to relapse |
| Exaggerating the positive aspects of your past use | Planning a relapse |
It’s important at this stage to recognize and avoid situations that increase the risk of a physical relapse. This is especially so at special times or occasions such as a social event or holiday.
You may have unrealistic expectations that you will never think again about drinking or using. Here it’s important to understand that occasional thoughts of using substances or cravings are a common part of recovery so you can better prepare to work through these challenges.
Physical Relapse
The final stage of relapse happens when you resume the use of a substance. While a lapse may be brief, there is the risk that you will have difficulty controlling how much of a substance you will use. Often you may have a physical relapse when you think no one will notice. This is when the risk of full relapse is highest.
Stages of Recovery
A common way to look at your progress through the recovery process involves three stages.
Abstinence Stage
This starts as soon as you stop using substances. It may continue for 1 to 2 years. Typically you will be focused on coping with cravings and avoiding relapses.
Repair Stage
This lasts 2 to 3 years. You are repairing the damage caused by your addiction. Generally you will start to feel better but as you begin to address past trauma or adverse life events associated with using, you may feel worse at times.
Growth Stage
This begins after you have largely repaired the damage caused by the addiction, typically 3 to 5 years after you quit using. It’s expected to last the rest of your life. Your growth may often include experiences and developing skills you missed due to the addiction, especially if it started at a young age.
What Can Be Done to Prevent Relapsing?
Some relapse prevention strategies include [2]:
Identify Situations or Triggers (People, Places, Things)
- By working with your therapist, coach or peer support person, identify high-risk situations or triggers for your addiction (e.g. bars, weekends etc)
Identify Alternatives
- Decide what you’re going to do today instead of the behavior you’re trying to change
Develop Ways to Cope With Negative Emotions
- Anxiety, anger, boredom, loneliness and depression are common triggers to drinking or drug use
- You may need treatment for underlying anxiety or mood disorders
Focus On Your Successes
- Think about how you were able to become abstinent or reduce your substance use, even if only for a short period
Develop Plans to Deal With Triggers
- Decide how best to avoid, minimize or cope with triggers
- For example, choose alternative activities such as meeting with your partner for diner right after work, temporarily avoiding friends who drink then
- Have a clear plan to follow if you’re tempted
Decide How To Handle Cravings
- What will you do when this inevitably will happen
Reconnect With Family and Your Social Network
- For many family is the most powerful motivator for change
- Contact your friends who are not associated with substance abuse
Join 12-step Programs
- This has been shown to reduce relapse and can be helpful in rebuilding your networks
Do Meaningful Activities
- Do things you like and have a positive impact in the community. This build your self-worth and pride in what you can do sober
Practice Self-Care
- Not taking care of yourself physically and mentally can be a trigger
- Focus on getting good sleep, eat nourishing food, clean your home
Think Differently
- Try reframing how you see things and yourself
- Focus on learning from your mistakes
- Set future goals unrelated to substance abuse
Addiction Recovery In Los Angeles
If you or a loved one is seeking a way out of substance abuse, private, confidential help is just a call away. Reach out to our Admissions team at The Encino now.
At the Encino Recovery & Detox Center in Los Angeles we don’t just treat addiction. We nurture the spirit, heal the mind and help you to regain your life. All in a safe space. Rehab for professionals will help you understand the root of addiction and the role it plays in your relationship.
We provide medically supervised detox. After detoxing, you may enter our residential treatment center. Trained staff are equipped to offer clinical care. They will provide the support, guidance and interventions necessary for you to reach your treatment goals. Participating in residential care greatly enhances your success rate at avoiding relapses.
Sources
[1] Guenzel N, McChargue D. Addiction Relapse Prevention. [Updated 2023 Jul 21]. In: StatPearls [Internet]
[2] Centre for Addiction and Mental Health (CAMH). Fundamentals of Addiction: Preventing and managing relapse.
