Embarking on a recovery journey is the first step towards reclaiming control of your life. Our clinic is dedicated to guiding you through this transformative process, offering the support and care needed to overcome obstacles and rebuild a stronger, healthier you.
Relapse Occurs Long Before a Person Drinks or Uses
If you or your family member is currently sober, you might be wondering about how to stay sober and avoid a relapse. One important concept to remember is that relapse occurs long before a person picks up a drink or a drug. What this means is that subtle shifts occur in a person’s thinking and behaviour long before they actually resume drinking or using — which can set them on the path towards relapse. So, one of the most effective ways to avoid relapse is to notice these early warning signs and course correct long before you get close to actually using or drinking.
Early Relapse Warning Signs
Some early warning signs to be on the look for which can indicate a person is shifting into “relapse mode” include:
Make a point of checking in with yourself a few times a day in early recovery to determine if you notice any of these early warning signs. Ask family, friends or members of your sober support network to let you know if they observe any signs that you are going off track. If you do notice any of these early warning signs, you have an opportunity to address them and avoid a potential relapse.
Some ideas for getting back on track include increasing your attendance at 12-step meetings (or starting if you haven’t been going), increasing communication with your sponsor or sober support network, and seeing your therapist.
Build a Relapse Prevention Plan
It can be very helpful to create a relapse prevention plan for yourself. You can use whatever format you prefer. There are lots of templates online — Google “relapse prevention plan template” for options. Or make up your own version. It should describe the steps you will take if you get an urge to drink or use.
Be sure to review your plan often and consider testing it out at a time when you do not have an urge to drink or use. And remember that an urge to use is like a wave. It will build and build but will eventually subside. So, if you can keep yourself occupied during the buildup, the urge to use will eventually stop.
Learn From a Relapse
If you did or do relapse, it’s important not to fall into a shame spiral and beat yourself up. Relapse can be a part of recovery. Because addiction rewires the brain, there is always the risk of relapse, especially in early recovery.
The important thing is to learn from your relapse. Do an “autopsy” of your relapse:
The goal here is not to point fingers or berate yourself but instead to learn from your experience and use it to make your recovery stronger.
Frequently Asked Questions
How do I get a 12-step sponsor?
How do I build a sober support network?
References
- PMC. Relapse Prevention and the Five Rules of Recovery. PMC4553654
- PMC. Relapse prevention. PMC5844157
