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Not everyone will relapse, but 40-60% of people in recovery will relapse at least once. Relapse is common, but help is always available. A relapse prevention plan lessens the possibility of relapse and its consequences.
The Stages of Relapse: How and Why Does It Happen?
Alcohol or drug relapse usually doesn’t just happen in the heat of the moment. Typically, relapse happens in three stages: emotional, mental, and physical. Before someone falls back into old habits, they go through a rough internal process that leads to substance use. Addiction is a brain disease, and it is more than just a chemical dependency. This is why emotions and mental health also have a role in the relapse process.
Relapse goes beyond craving or having opportunities to engage in substance use again. It is a mixture of certain factors that trigger a person to act on their cravings. A person will usually go through a period of “resistance” while having thoughts about using. So even if they were successful in resisting substances once after treatment, it doesn’t make them immune to future relapse.
About half of people in recovery relapse within the first year after treatment. This number is similar to the relapse rates of other diseases, such as hypertension and diabetes. Many people experience relapse more than once after treatment.
Multiple signs can point to an upcoming relapse.
Signs of Addiction Relapse
The emotional and mental relapse stages are what break the person down into actually drinking or using drugs. The signs might not be clear at first, but if they become recurrent, they are a clear red flag. Knowing the signs is a good way to both avoid relapse and to come up with a relapse prevention plan.
Emotional Signs of Relapse
First, it is important to look into emotional signs. This initial phase is more about feelings rather than actual thoughts of relapse.
Some commonly experienced emotional symptoms are:
- Feeling anxious more than usual
- Being easily angered, sometimes by meaningless things
- Experiencing mood swings constantly, from mild to severe
- Self-isolation and lack of social engagement, both in personal and professional lives
- Being defensive when discussing relapse or the need for getting help
- Not wanting to get help when struggling
- Not attending therapy or recovery meetings during recovery, or being absent-minded when doing so
- Changes in sleeping or eating habits (either too much or too little)
- Feeling depressed, hopeless, or guilty, to the point of being suicidal
Mental Signs of Relapse
Eventually, people in recovery will experience an inner conflict. This is when the emotional and mental stages start to blend together. Now, thoughts about relapsing will begin and might affect actions. At this point, many will start to:
- Romanticize substance abuse
- Recall only the good memories associated to substance abuse
- Miss, think about, and/or meet people they used to be with when using and/or drinking
- Lie about having considered engaging in substance use
- Hang out with people who are not sober or might be addicts themselves
- Fantasize and imagine scenarios that they could make happen in order to relapse
- Plan a possible relapse
- Actively avoid people who could hold them accountable
These feelings and thoughts are common, and not addressing them might lead to relapse. That, added to a lack of attendance in support group meetings or therapy, can be a dangerous combination.
Physical and Behavioral Signs of Relapse
The mental and emotional signs of relapse can lead to a genuine relapse. Physical and behavioral signs of relapse may include:
- Reconnecting with people from one’s past who were involved in their substance abuse
- Lying and keeping secrets
- Neglecting responsibilities and obligations
- Isolating oneself from loved ones and support systems
- Engaging in risky behaviors related to substance abuse
- Finding excuses to justify using substances again
- Increased cravings
- Changes in sleep patterns
- Withdrawal symptoms
It is important for individuals in recovery to recognize these warning signs and have a plan in place for dealing with them.
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How To Create A Relapse Prevention Plan
It is not hard to create a relapse prevention plan on your own. However, it may be helpful to walk through the process with a therapist, mentor, or another individual in alcohol or drug recovery.
Relapse prevention plans can just be verbal, but writing them will give you a clearer outline of what steps to take. Regardless, it is important to assess certain factors before creating a concrete plan.
1. Determine any signs of an alcohol or drug relapse and have an action plan for each one
If you’ve relapsed before, you might have an idea of what signs you displayed that something was wrong. If not, check the lists above to assess what symptoms you might gravitate toward and how to intervene.
Write a list of scenarios that could lead to potential relapse and have a plan for what you will do in those cases. For example, if going through a breakup could lead to relapse for you, think of other outlets for your feelings. Instead of drinking or using, you attend a support meeting or call a family member or close friend right away. The more specific your action plan is, the better, as this means you will be less likely to come within close reach of a relapse.
2. Have a step-by-step plan of what will happen if you do relapse or come close
Know who you will call first, what you will ask of them, and if you will attend a meeting or return to a rehab facility. The more detailed this plan is, the more likely you will be to get yourself back on track quickly. Talk to the people included in your plan and make sure they have the necessary knowledge should you need their assistance.
3. Identify triggers
First, list people, places, and things that have the potential to lead to a relapse. No matter how long and hard you think, it may not be possible to list every potential trigger. Sometimes, you won’t know a trigger until it has already affected you. The following questions could be helpful when listing triggers in a relapse prevention plan:
- Who are the people that remind me of my time abusing substances?
- Where did I use alcohol or drugs, and how could these places trigger me?
- What addictive thoughts could lead to a relapse?
- What can I do if there are things that trigger me that I cannot avoid?
4. Stay positive and reward yourself
Your mindset will make a difference in the long run, so you must try to keep a positive outlook in general. This includes being kind to yourself, focusing on what you did right rather than what you did wrong. Rewarding yourself for staying sober is a good way to prevent relapse. It helps you realize how far you’ve come, how much you can do, and to be thankful for that. Celebrate even the little things.
5. Have a support system
A support system comprises everyone who will help you and hold you accountable. This could mean your friends and family, a support group, or a therapist. Staying sober might mean having to restructure your social life so as not keep toxic people around. A support system must bring you up and help you stay sober while also not enabling you. Additionally, both support groups and therapy are crucial for follow-up and to keep on working on your sobriety.
6. Learn about healthy coping mechanisms
Compile a list of coping mechanisms that have been helpful in your recovery. Think about what you could do instead of use, and how such activities would put you back on the right track. Typically, therapists and psychiatrists can also help you find what works for you.
Cravings usually last from 15-30 minutes, and though it might seem quick, it can feel like forever. Therefore, knowing what you can do to occupy your mind will make things easier. Some examples include playing music, exercising, journaling, or writing a gratitude list.
As time goes by, you might need to revisit your relapse prevention plan. The components you acknowledged might change over time. Likewise, the people who are a part of your support system can also change. Everyone’s needs will vary. Therefore, it is important to assess where you are in your recovery and what your needs are at that point.
How Can Elevare Help?
No matter what stage of recovery you are in, we can provide the services you need to address your addiction. And if relapse has become a part of your journey, we can help you get back on track.
If you or a loved one need help with relapse prevention, contact us today. We can answer all of your questions and give you the information you need to know what to do next. Bumps in the road to recovery are in no way a life sentence, and you can change your future today.
Our admissions team is available 24/7 to listen to your story and help you get started with the next steps.
