Overcoming relapse: Strategies for maintaining sobriety
Friends drinking beer. (Photo by Ketut Subiyanto from Pexels)
A young man recently released from rehab grapples with the constant fear of relapsing into drugs or alcohol. Three months into his sobriety journey, he wakes up each day haunted by the specter of his past addiction. He used to be the life of the party, but rehab had saved him from the abyss.
His daily routine has become a ritual of sobriety, beginning with deep breaths and a reflection on the scars of his past. A text from his old drinking buddy tempts him to meet for some drinks, but he must protect his sobriety at all costs. He declines the invitation, prioritizing his recovery over the familiar allure of his former life.
Throughout the day, he immerses himself in work and attends a support group in the evening, finding strength in the stories of others who have faced similar demons. The night brings a sense of relief. As he drifts off to sleep, He knows that the battle against relapse will persist, but each sober day is a small victory.
Achieving and maintaining sobriety is a remarkable accomplishment but also a challenging journey. For many individuals in recovery, the threat of relapse is a constant presence.
However, relapse does not have to be inevitable. With the right strategies and support, you can learn the ways in overcoming relapse and maintain your sobriety.
What is a Relapse?
Why Do I Relapse? | The Cycle Of Addiction
A drug or alcohol relapse refers to a return to substance use or abuse after abstinence or recovery. It occurs when an individual who has previously stopped using drugs or alcohol resumes his previous use patterns. Relapse is a common and often challenging aspect of addiction and substance use disorders.
According to Rehab After Work, the rate of relapse for some substances is as follows:
- Alcohol – From 40 to 80 percent
- Opioids – 91 percent
- Marijuana – 49 percent
For individuals who have triumphantly completed a rehab program, relapsing into substance abuse can evoke profound apprehension and discouragement.
Nevertheless, it is crucial to recognize that relapse should not be viewed as a defeat. Instead, it should be seen as an integral aspect of enduring recovery.
Relapse as a process
Relapse is not just a single event; it is often seen as a process that occurs in stages. It typically starts with emotional or psychological relapse, where a person's thoughts and emotions drift back towards using substances. This notion can eventually lead to physical relapse, where the individual starts using drugs or alcohol again.
The highest likelihood of relapse occurs within the initial 90 days of recovery. During this time frame, the body is undergoing adjustments that lead to heightened sensitivity to stress and reduced sensitivity to rewards. Beyond this initial 90-day period, the risk of relapse gradually diminishes.
Triggers: Causes of relapse
The scent of cigarette smoke from a passerby on the street, the aroma of beer in a restaurant, or a television news clip featuring images of cocaine might not faze many individuals.
However, for those grappling with addiction or in the process of recovery, these sensory experiences are threatening. Whether through sight, sound, touch, taste, or smell, they are potent triggers that ignite cravings.
Triggers encompass various cues, both internal and external, originating from circumstances that evoke memories of past drug or alcohol use. These triggering aspects of memories tend to be deeply ingrained and resistant to fading away quickly. Recognizing and managing these triggers is crucial in preventing relapse.
These are some common triggers:
- Stressful circumstances: Experiencing events like job loss, financial troubles, relationship conflicts, or family discord can act as catalysts for a relapse into substance abuse.
- Associations with substance use: Being in the company of individuals who use drugs or revisiting locations where drugs were previously consumed can spark cravings and potential relapse.
- Emotional triggers: Negative emotions such as anger, anxiety, or depression have the potential to prompt a return to substance abuse.
- Physical triggers: Health issues, pain, or discomfort may trigger a relapse, mainly if drugs were previously used as a means of coping with these ailments.
- Social pressure: Feeling coerced or pressured to use drugs or alcohol in social settings can contribute to a relapse.
- Boredom or lack of structure: An absence of engaging activities or a structured routine in one's life can be a trigger for returning to substance abuse.
- Celebratory occasions: Celebrations such as holidays or birthdays can be triggering events, especially if drugs were previously used during these festivities.
Warning Signs are often red flags that indicate an increased risk of relapse. These signs can include increased cravings, isolation from support systems, changes in mood or behavior, and neglect of self-care. Identifying these signs early can help individuals and their support networks intervene effectively.
Steps in overcoming relapse
A happy young man on the street. (Photo by Andrea Piacquadio from Pexels)
1. Build a strong support system
One of the most crucial elements in maintaining sobriety is having a robust support network. Surround yourself with people who understand your journey and are willing to provide encouragement, accountability, and empathy. This network can include family, friends, support groups, therapists, or sponsors. These individuals can be your lifeline during tough times.
2. Identify triggers and develop coping mechanisms
Understanding your triggers and developing healthy coping mechanisms is essential for long-term sobriety. Triggers can be people, places, emotions, or situations that tempt you to use substances.
Moreover, by recognizing these triggers, you can create a plan to navigate them without turning to drugs or alcohol. This notion might involve practicing mindfulness, deep breathing exercises, or engaging in a favorite hobby when temptation arises.
3. Set realistic goals
Setting achievable and realistic goals is essential for maintaining sobriety. Small, attainable milestones can provide a sense of accomplishment and motivation. Celebrating these victories can help you stay focused on your long-term recovery journey. Recovery is a journey, and setbacks are a natural part of this process.
4. Learn from relapses
Relapses can be incredibly discouraging but can also serve as valuable learning experiences. Instead of dwelling on feelings of failure, use relapses as opportunities for self-reflection and growth. Identify what led to the relapse and develop a plan to avoid those triggers in the future. Relapse does not negate your progress; it's a chance to learn and improve.
5. Practice self-care
Taking care of your physical and mental well-being is crucial in maintaining sobriety. Maintain regular physical exercise, eat a balanced diet, and have good sleep. Additionally, consider incorporating relaxation techniques like meditation or yoga into your daily routine to manage stress and anxiety. A healthy body and mind can better resist the pull of addiction.
6. Stay engaged in treatment
Even after the initial recovery period, continuing therapy or counseling can provide ongoing support and guidance. These sessions can help you address any underlying issues contributing to addiction and give you tools to manage them effectively. Staying engaged in treatment can significantly increase your chances of maintaining sobriety.
7. Create a structured routine
A planned daily routine provides purpose and stability in your life. It reduces the chances of boredom or idle moments, which can trigger relapse. Plan your days with activities that promote sobriety, such as attending support group meetings, volunteering, or pursuing hobbies you enjoy.
Relapse: Not a sign of failure
A man walking on a road. (Photo by Serkan Bayraktar from Pexels)
"The greatest mistake to make in life is to continually be afraid you will make one." – Elbert Hubbard
Recovery is not solely about abstaining from substance use. It entails the creation of a new life that makes it less tempting to revert to old habits. If individuals fail to make substantial changes in their lives, the underlying factors that led to their addiction will persist.
Many individuals initially recover to reclaim their previous lives without substance use. It's important to understand that overcoming relapse is a gradual process that often begins weeks or months before a person resumes drinking or drug use.
Relapse does not necessarily mean a person has failed in their recovery or is a sign of moral weakness. Addiction is a chronic problem, and relapse can be a part of the journey. What matters is how the individual responds to these episodes.
Recovery is often a long process, sometimes a lifelong one. With utmost faith in God and confidence, each day is a joy and victory.
