In recovery, every day is a new opportunity to re-affirm your commitment to sobriety. However, during difficult times or when confronted by triggers, you may fear relapsing. It’s not uncommon – statistics suggest that up to 80% of individuals who are trying to quit experience at least one relapse before they achieve long-term sobriety. This is why it’s important to learn about the stages of relapse and understand your warning signs and triggers to prevent experiencing one in your recovery. By recognizing a relapse in its early stages, you have the highest chance of success. Today we’re talking all about relapsing: the stages of relapse, possible warning signs and triggers, and five prevention tips. 

Stages 

There are three key stages of relapse: 

1. Emotional 

During the emotional stage, you may not be consciously thinking about using again, but the avoidance of emotions and challenging circumstances can set you up for a relapse later. You may start experiencing negative emotional responses including anger, moodiness, and anxiety – and struggle to cope with these feelings in a healthy manner (i.e.: neglecting self-care, not going to meetings).  

2. Mental 

This stage is often experienced as an internal struggle, where you become aware of your conflicting feelings about sobriety – part of you wanting to use, part of you not. This can be accompanied by thoughts that attempt to rationalize using again, such as glorifying past use, seeking out relapse opportunities, and minimizing the negative consequences of using.  

3. Physical 

If a person doesn’t address the emotional and mental symptoms, they will be led to the final stage. This is when you physically use again, breaking your sobriety. This is dangerous, as one instance can quickly turn into uncontrolled use. Physical relapses often occur when you perceive an opportunity to use without getting caught.  

Relapse prevention includes planning for these situations and creating effective strategies for handling them responsibly. 

Triggers for relapse 

• Negative emotions: Depression, stress, and exhaustion can all be triggers to use again. Substances can be enticing as a way of coping or finding temporary relief, especially if healthier coping mechanisms are not fully developed. 
• Isolation or a lack of social support: Without a secure, positive support system in place, relapse can become more likely. Social inclusion and a supportive environment can be found in many forms: close family members, trusted friends, counsellors or addiction coaches, or sober peers in a 12-step program (find an Avalon meeting here). 
• Interpersonal problems: More than 50% of all relapses involve conflict with others. Examples include marital conflict and dysfunctional family dynamics. Experiencing these adverse life events can elicit strong negative feelings which can lead to relapse if not properly managed. 
• Peer or social pressure: When in recovery, spending time with people who are using may bring up urges within you. This can also happen during times of celebration and when experiencing positive moods, where you may feel a social pressure to “join in the fun” or think that using again is a reward or way to further your happiness. 
• Pain due to injuries: Doctors may prescribe narcotics to treat your pain after an accident, injury, or other medical issue – this can be a dangerous reintroduction to drug use. Inform your doctor of your history with addiction and have a trusted family member or close friend store and administer your prescription to you.

Prevention tips 

1. If you start experiencing more frequent or stronger feelings about using again, address those mental urges by speaking to your sponsor or someone you trust, or attending a recovery meeting. Verbalizing an urge out loud can help reduce its intensity and allow you to consider the idea from a more rational lens. Focus on the successes you’ve experienced in your new life of sobriety and the progress you’ve made so far. 
2. The support of family and friends is also key to preventing a relapse. Identify and share your triggers and warning signs with those close to you, so they can step in if you start exhibiting any potential relapse behaviours. You can also ask someone to act as your accountability buddy when entering situations that you think could introduce risk to your sobriety. 
3. Develop and communicate healthy boundaries to yourself and others, and actively avoid the triggers you have identified for yourself. This can include, but is not limited to, removing yourself from toxic relationships, avoiding certain people/places, and not having substances in your house or environment.
   
   
4. Make it a priority to practice self-care. This can be any activity or experience (meditation, walking, journaling, etc.) that brings you joy without causing harm. Remind yourself that making time to invest in your well-being is not selfish – it is a necessary part of relapse prevention and helps you develop healthy coping mechanisms to manage stress, anxiety, sadness, or any other difficult emotion. 
5. Join and regularly attend a recovery group. Learn and share with sober sisters and develop a trusting relationship with your sponsor to hold yourself accountable. Treatment is a necessary part of relapse prevention – if you find yourself at risk of a relapse or experience a slip up, getting treatment as soon as possible is essential for your long-term health and recovery. 

Relapse is an ongoing concern for individuals in recovery, and we hope that this information has bolstered your relapse prevention toolkit and made you more confident in your recovery. You can develop your own relapse prevention plan by writing down some of your personal triggers, different coping strategies you can employ, people you trust, and services that provide you with guidance and accountability. Avalon has a number of 12-step support groups for women, with meetings held every day both virtually and with limited in-person attendance. If you’re looking for support, community, and treatment, please book a meeting today.