Relapse Prevention: Key Strategies for “Staying Stopped”
Stopping the use of drugs and alcohol is easy, I used to say.
“Staying stopped is hard.”
I tried several strategies, none with much success, until I put the booze down for good in July 1991.
I’ve learned that recovery from addiction is an ongoing process that requires diligence and dedication.
Relapse, or re-occurrence, as I prefer, is the return to substance use after a period of abstinence. It’s a common challenge faced by many who are exploring recovery.
However, understanding and implementing effective relapse prevention strategies can significantly reduce the chance of picking up again.
Understanding Re-occurrence
Re-occurrence is not a failure. Period.
In the first year of recovery, about 40-60 per cent of people will experience re-occurrence of substance use. However, some studies indicate re-occurrence of alcohol use is as high as 80 per cent, and relapse from opioids is as high as 80 to 95 per cent.
All is not lost.
In fact, re-occurrence provides essential details if we want to prevent it in the future.
Each occurrence exposes valuable insights into the personal triggers and stressors that pose challenges to sobriety. By recognizing these factors, people in recovery can develop more robust coping mechanisms to maintain their recovery.
Let's look at some practical and effective techniques to prevent re-occurrence:
Develop a Comprehensive Relapse Prevention Plan
Creating a personalized relapse prevention plan is one of the cornerstones of successful recovery. This plan should include strategies to recognize early warning signs of relapse, tactics for dealing with cravings, and steps to take if you find yourself in high-risk situations. It is also important to develop strong recovery capital, including a support network (below), Working with a recovery coach and/or therapist to tailor this plan to your specific needs can make it even more effective.
Strengthen Your Support Network
A robust support system is invaluable in recovery. This network should include family, friends, peers in recovery, sponsors, and professional counsellors. Regular engagement with this support network provides emotional support and accountability, which is essential for managing the pressures of recovery.
Practice Healthy Living
Physical well-being significantly impacts mental health. Maintaining a healthy lifestyle through regular exercise, a balanced diet, adequate sleep, and stress management practices can reduce the urge to use substances as a coping mechanism. Yoga, meditation, and regular physical exercise can also effectively manage stress and emotions.
Engage in Continuous Learning and Therapy
Participating in ongoing education about addiction and attending therapy sessions can deepen your understanding of the recovery process and provide new coping strategies. Cognitive Behavioral Therapy (CBT) and other therapeutic modalities can be especially helpful in changing harmful thought patterns and behaviours associated with addiction.
Avoid Triggers
Identifying and avoiding personal triggers is a critical strategy in preventing re-occurrence. Avoiding triggers might include:
Staying away from certain social situations.
Managing relationships with people who use substances.
Changing routines that previously involved substance use.
Awareness and avoidance of these triggers can prevent the temptation before it arises.
Celebrate Your Recovery Milestones
Recognizing and celebrating milestones in recovery can bolster your commitment to sobriety. Whether it's a week, a month, or a year, acknowledging these achievements provides a sense of accomplishment and motivates continued progress.
Preventing re-occurrence is an active and ongoing process that involves self-awareness, building a supportive environment, and using effective strategies to maintain sobriety. Each step in prevention strengthens the foundation for a sustainable and fulfilling recovery journey.
If you or someone you know is navigating the challenges of recovery, remember that support is available. To strengthen your resources, reach out to professional recovery services, join support groups, or connect with a recovery coach. You are not alone in this journey—help and support are just a phone call away.
It might just save your life.