Relapse can be one of the most challenging aspects of recovery from addiction and, whether you’ve been on your journey for weeks, months or even years, a relapse can feel like a significant setback. However, it’s essential to remember that relapse is not a failure but a part of the recovery process for many people. Understanding how to cope with relapse and get back on track is crucial for long-term recovery.
Relapse occurs when someone who has been abstinent from drugs or alcohol returns to using these substances. It’s important to recognise that relapse is a process, not an isolated event. While a relapse can feel like a massive defeat, it doesn’t erase the progress made in recovery. Many people experience one or more relapses before achieving long-term sobriety. Understanding what a relapse is and how it happens can help you approach it with compassion and a strategic mindset.
Relapse typically unfolds in three stages: emotional, mental and physical, and each stage comes with its own set of challenges.
In this stage, you may not be consciously thinking about using substances again, but your emotions and behaviours may be setting the groundwork for a relapse. Common signs include increased anxiety, isolation, anger or denial about your emotional state, and you might stop attending support groups or start to neglect self-care practices that were helping you stay sober.
During the mental stage, you may start to consider or even fantasise about using substances. You might find yourself thinking about people, places or things associated with your past substance use. There could be an internal struggle where part of you wants to use it, while another part wants to stay sober. This internal conflict is critical to recognise and address before it escalates.
Physical relapse is the actual act of using drugs or alcohol again. It often begins with a “slip” or one-time use, which can lead to more frequent use if not addressed quickly. Physical relapse is the culmination of unresolved emotional and mental struggles and it can be a dangerous turning point.
If you’ve experienced a relapse, it’s important to take steps to regain control. Here are our recommendations on how to get back on track.
The first step is to acknowledge what has happened without judgment. It’s easy to fall into guilt or shame, but these feelings can keep you stuck and stop you from making progress. Instead, try to understand what led to the relapse and view it as an opportunity to learn more about yourself and your triggers.
Remember that recovery is a journey and setbacks are part of that journey for many people. Practice self-compassion by treating yourself with kindness and understanding, just as you would a friend who made a mistake. This mindset will help you stay resilient and committed to your recovery.
Don’t isolate yourself after a relapse. Reach out to your support network—whether that’s family, friends, a therapist or a support group. Sharing your experience with other people can alleviate the emotional burden and provide you with the support, encouragement and guidance needed to move forward.
A relapse often indicates that something in your recovery plan needs adjusting, so take some time to reassess what was working and what wasn’t. Perhaps you need to increase the frequency of support group meetings, revisit therapy or incorporate new coping strategies. Adjusting your plan to better fit your current needs can strengthen your recovery.
Identify and avoid the people, places and situations that could have contributed to your relapse. This might mean making changes in your social circles, avoiding certain environments or finding new hobbies that support a sober lifestyle.
Setting small, achievable goals can help you regain confidence in your recovery as meeting these goals helps provide a sense of accomplishment and momentum. These might include attending a certain number of support meetings each week, engaging in regular physical exercise or practising mindfulness daily.
At ANA Treatment Centres, we understand the challenges of relapse and the complex nature of addiction recovery. Our approach is designed to support individuals at every stage of their recovery journey, including those who have experienced a relapse. If you’ve relapsed, our team can work with you to identify the underlying causes and develop strategies to prevent future relapses.
Our centres provide a range of services, including therapy, group counselling and holistic approaches that address both the physical and emotional aspects of recovery. We emphasise the importance of building a strong support network and offer resources to help you reconnect with your community and loved ones.
If you or someone you know is struggling with relapse, know that help is available. Contact ANA Treatment Centres to learn more about how we can support you on your journey to recovery.
