In the early stages of recovery, many people are extremely confident that they’ll never want to use again and can’t imagine having a relapse. But we now recognize that relapse is a normal part of the recovery process. It’s not at all unusual for someone to relapse at least one time on their journey to sobriety. In fact, research shows that between 40 and 60% of people who go through treatment for addiction will relapse at some point. But if you find yourself repeatedly relapsing after being sober for a period of time, you may be stuck in a pattern of chronic relapse.
Chronic relapse isn’t a moral failing. It’s actually an indicator that you need to find a different treatment plan. By engaging in effective treatment — one that addresses the underlying trauma that has influenced your addiction — you can create a comprehensive relapse prevention plan, and break the cycle of chronic relapse.
What Is a Relapse and Why Does It Happen?
Relapse isn’t a one-time event. Rather, it’s a gradual process that can begin long before you use drugs or drink again. You may not even realize that a drug or alcohol relapse has started.
Research shows that the most common causes of relapse are being around alcohol and/or drugs and triggers associated with drinking or drug use. These relapse triggers can be certain people, places, emotions, or events such as a holiday or a party. Learning to recognize the three stages of relapse and their warning signs is the first step towards preventing chronic relapse.
The Three Stages of Relapse
1. Emotional Relapse
This is the first stage of relapse. Although you’re not planning to use or even thinking about using, your actions and behaviors are setting the stage for a relapse. Maybe you’ve stopped attending support group meetings and started isolating yourself from friends and family. Or you’re so focused on the problems of those around you, you’re not taking good care of yourself by eating well and getting enough sleep.
2. Mental Relapse
This is the second stage of relapse. In this stage, you’re consciously struggling between wanting to use and wanting to stay sober. You may find yourself thinking about people you used to use with in the past, craving drugs or alcohol, viewing the consequences of past substance abuse through rose-colored glasses, and trying to bargain with yourself about using. Sometimes a special event or holiday can trigger mental relapse, causing you to justify using drugs and/or alcohol. You may even begin to look for opportunities to use again and even be planning opportunities to use.
3. Physical Relapse
This is the final stage of relapse in which you start drinking or using again. If you don’t recognize the first two stages of relapse, it’s very easy to find yourself in relapse. But even if you’ve had a drug relapse or an alcohol relapse, there is help.
What Is Chronic Relapse?
Chronic relapse is when someone repeatedly begins using again after a period of sobriety. Chronic relapse has many causes. Many people are often very vigilant about maintaining sobriety in the early days of recovery, incorrectly assuming that period of recovery is the hardest. This leads them to become less careful and diligent after those first couple months. Or you may assume that because you’ve been sober for a year or more, you’re “done” with recovery. Both of these circumstances can lead to relapse.
Other factors that contribute to chronic relapse include:
• Lack of a well-defined relapse prevention plan
• Lack of a strong support network
• Ongoing untreated mental and/or physical health conditions
• Failing to avoid people, places, and circumstances you associate with using
• Isolating yourself from friends and family
• Blaming yourself for relapses
• Changes in important relationships, such as a breakup or a death
How to Break the Cycle
Chronic relapse can make you feel as if you just don’t have what it takes to stay sober. But long-term sobriety isn’t just a matter of willpower. It’s important to have a strong relapse prevention plan you can put into action when you recognize the early signs of relapse.
Perhaps the most important relapse prevention strategy is to find the right kind of substance use treatment. Perhaps you’ve tried and failed to stay sober on your own. Or maybe you’ve participated in treatment before. Whatever your circumstances are, finding a substance use disorder treatment program that truly fits your needs is essential.
Research shows that people who participate in treatment have a much greater chance of recovery than people who try to get sober on their own. But, according to the National Institute on Drug Abuse, the best chance of long-term recovery comes from participating in an individualized treatment plan that addresses underlying trauma while also incorporating behavioral therapy and appropriate addiction treatment medications. Addressing the issues and long-held traumas that are driving your addiction is crucial to maintaining your sobriety.
High-Risk Situations
Relapse frequently happens when people fail to recognize a high-risk situation. It’s important to be able to identify them and have plans for dealing with them. High-risk situations can include:
• Experiencing a trigger to use, whether that’s being around a certain person or in a certain environment
• Lack of a support network
• Pressure from others to drink or use
• Interpersonal conflict
• Stress
• Low self-esteem
• Negative emotional states such as depression, anxiety, and boredom
What Is a Relapse Prevention Plan?
Remember, it’s not the high-risk situation that causes a relapse, but your response to it. Creating a written relapse prevention plan will help you stop a relapse in the early stages, before you begin using again.
Your relapse prevention plan will be personal to you but should include:
• A list of the substances you’ve used
• The circumstances that have led to previous relapses, including situational relapse triggers
• Any warning signs that indicate you’re becoming vulnerable to a relapse
• Your short and long-term sobriety goals
• Healthy coping mechanisms that help you manage cravings and intrusive thoughts
• A list of people you can call on when you’re struggling
• A contingency plan should you drink or use again
Addressing Chronic Relapse at The Guest House
Chronic relapse is caused in part by ineffective treatment. Long-term recovery begins with uncovering, addressing, and processing the trauma that so often drives addiction. Trauma is the foundation of all we do at The Guest House, and we have decades of experience helping our guests heal the root causes of addiction and giving them the tools to achieve and maintain long-lasting sobriety. We use proven techniques to heal the whole person, including individual therapy, cognitive behavioral therapy, EMDR, holistic therapies, and breathwork to help guests overcome past trauma and create a healthy path forward to a fulfilling life.
Relapse Prevention Strategies
In addition to having a relapse prevention plan, finding other ways to care for yourself and manage your thoughts and emotions can play an important role in relapse prevention.
Care for Yourself
Practicing basic self-care is essential. Make sure your body is well-nourished and energized by eating a healthy, balanced diet. Getting enough sleep is extremely important to your recovery, as lack or quality sleep can contribute to relapse risk.
Build Up Support
Having someone (or several someones) whom you can lean on when you’re in trouble is of the utmost importance. Whether your support network includes friends, family members, support groups or 12-Step group members, counselors, or all of the above, let them know that they’re on your list of people to call when you need help.
Find Coping Techniques That Work for You
It’s good to have a few go-to activities that you can rely on to help you manage stress and express the emotions that can precede a relapse. Exercise is a proven mood-booster and provides an excellent outlet for negative feelings. Mindfulness techniques such as yoga, meditation, and breathwork help to refocus the mind and combat anxiety. Many people find that a creative endeavor such as writing or drawing helps them express feelings in a healthy way. Experiment with different techniques and find the ones that bring you calm and clarity.
Learn to Avoid High-Risk Situations
Sometimes, people think that choosing to avoid a high-risk situation is a sign of weakness. In fact, staying away from known relapse triggers is an excellent behavioral strategy. Removing yourself from a person, place, or situation that you associate with drinking or drug use greatly reduces your relapse risk.
Engage in Aftercare
As part of completing treatment, your therapy team will work with you to create a continuing care plan to follow as you readjust to everyday life. Your plan will be personalized to your unique situation but will likely include outpatient therapy and self-help groups such as AA or NA. Participation in ongoing therapy and 12-Step programs are strong predictors of long-term sobriety, so it’s important to follow through on your care plan after treatment.
Relapse isn’t caused by a lack of willpower or a failure of some kind. Addiction is a complex disease, and relapse is a common part of the recovery journey. Finding a program that provides a personalized course of therapy and treatment for the trauma and other issues that are fueling your addictive behaviors gives you the best chance at breaking the cycle of chronic relapse and achieving long-term recovery.