Going through alcohol addiction is incredibly tough, and it takes a whole heap of bravery, determination, steeliness, and, indeed, help to reach the other side and enter recovery.
But just because you’ve been through an alcohol clinic and gotten sober, that doesn’t mean the hard work stops there. In fact, it’s only just begun.
Relapse in recovery is a common and perfectly normal thing to happen in recovery, but it’s, of course, something everyone in recovery wants to avoid too. It happens to up to 60% of people that go through rehab, in fact. It’s a complex subject and one that, if you are giving up the booze, you should be aware of.
So, if you’re making that big step to get help and go sober, here is all you need to know about relapse prevention and getting it right for you…
Understanding Relapse
Relapse is the return to drinking after a period of abstinence. It often occurs gradually, beginning with thoughts about alcohol, progressing to risky situations, and sometimes culminating in a full return to drinking. Recognising the early warning signs, such as cravings, isolation, or rationalising alcohol use, is crucial. Awareness allows individuals to intervene before a temporary lapse escalates into a full relapse.
Triggers, both internal and external, play a central role in relapse. Internal triggers may include stress, anxiety, depression, or feelings of boredom. External triggers often involve social situations, certain environments, or exposure to people who drink. Identifying and understanding these triggers forms the foundation of effective relapse prevention.
Developing Coping Strategies
Coping strategies are essential tools in maintaining sobriety. These strategies help individuals manage cravings, navigate high-risk situations, and respond to emotional challenges without resorting to alcohol. Techniques include:
- Cognitive Restructuring: Challenging and reframing thoughts that encourage drinking, such as “I deserve a drink” or “Just one won’t hurt.”
- Stress Management: Practising mindfulness, meditation, deep breathing exercises, or physical activity to reduce stress and emotional pressure.
- Healthy Substitutes: Engaging in hobbies, exercise, or social activities that provide fulfilment and distract from cravings.
By actively using these strategies, individuals can build resilience against triggers and strengthen their ability to maintain sobriety.
Establishing a Support Network
Support networks play a pivotal role in preventing relapse. Friends, family members, and recovery groups offer encouragement, accountability, and guidance during challenging moments. Attending support meetings, such as Alcoholics Anonymous or other peer recovery groups, provides a safe space to share experiences and learn from others who have navigated similar challenges.
Having a sponsor or mentor can also be invaluable. A sponsor offers guidance, emotional support, and practical advice, helping individuals remain focused on their recovery goals. In addition, communicating openly with supportive friends and family ensures that help is available when needed.
Creating a Structured Lifestyle
Maintaining a structured lifestyle reduces the likelihood of relapse. Predictable routines, regular sleep patterns, balanced nutrition, and meaningful daily activities provide stability and reduce vulnerability to stress or boredom, both of which can trigger relapse. Setting short-term and long-term goals also helps individuals focus on personal growth, work, education, and hobbies rather than alcohol.
Avoiding high-risk situations, particularly in the early stages of recovery, is equally important. This may involve declining invitations to events where drinking is central, avoiding bars or social circles associated with past drinking, and planning alternative activities that support sobriety.
Learning from Setbacks
Importantly, you should note that prevention is not about perfection but about progress. Occasional slips may occur, but they should be treated as learning opportunities rather than failures.
Analysing the circumstances that led to a lapse, identifying triggers, and adjusting strategies accordingly strengthens long-term recovery. A proactive, compassionate approach encourages self-awareness and resilience.
