Giving into a drug craving can feel like the end of the world but it’s important to recognize that relapse is not a failure, but rather a natural part of the addiction recovery journey. Despite what outdated misconceptions might have you believe, addiction is not a lack of willpower but a chronic condition — and just like any other chronic illness, setbacks can occur. Here are 4 things to do to get back on track after an addiction relapse.
How to Bounce Back After Relapse
1. Don’t beat yourself up
In life, we often pressure ourselves to act a certain way or achieve certain goals. This is especially true for people in recovery who tend to hold themselves to high expectations after going through rehab. But recovery isn’t a straight line; it’s a path with plenty of zigs and zags. After a setback like relapsing, the disappointment can hit hard and leave someone feeling incredibly discouraged.
The first thing to do after the relapse happens is to fight the urge to beat yourself up over the mistake. Life continues after relapse and you can continue your course. Your progress up to this point has not been for nothing.
It can also be comforting to tap your support network. Not only can it help you work through your feelings but also provides practical support like doing dishes, babysitting, or giving rides while you get back on track.
2. Think about what triggered the relapse
While relapsing might seem like backtracking, it’s also a perfect opportunity to gain greater insight into your addiction triggers. Consider what you were doing when the urge hit you. Were you in a particular emotional state? Were you sleep-deprived, stressed, or hungry? Was it a certain situation that triggered this feeling? Where were you when the craving struck? Understanding these can empower you to develop effective coping strategies and enhance your chances of long-term success.
Some of the most common triggers are…
- Stress and emotional turmoil
- Exposure to drugs or drug paraphernalia
- Peer pressure in social situations
- Boredom; a lack of purpose
- Unresolved trauma or mental health issues
3. Consider what you could have done differently
Once you’ve identified the who, what, where, and why of your relapse, it’s a good idea to consider alternative actions you could have taken instead. This is an important part of developing your coping strategies. The key to this is to be realistic. Instead of blanket promises that you’ll never do A or B thing again, it’s better to come up with contingencies in the (very real) likelihood that you won’t always have a willpower of steel. Use this to create a relapse prevention plan for the future and share it with your support system.
4. Prioritize self-care
Relapsing can make you feel like you’ve completely lost control. Take back some of your power by making a point to be extra mindful of your physical, mental, and emotional well-being. Things like proper nutrition, regular exercise, adequate sleep, and mindfulness practices will not only help center you, emotionally but are important for healing the damage a relapse may have caused.
If you had a self-care schedule before, jump back in as if you’d never deviated. Your past progress hasn’t been for nothing and getting back into the swing of things is a great way to prove that to yourself. If you didn’t, now is a perfect time to make one.
5. Be honest with yourself
How in control do you feel over your drug addiction? If relapses — physical or mental — are becoming a more common occurrence, you might want to consider going back to rehab. You wouldn’t be the first. A study looking at nearly 40,000 American adults with substance abuse problems found that the average number of attempts it took for recovery was nearly 6 times. And depending on how long your relapse period lasted, there’s a strong likelihood you’ll need to detox again.
Even if you don’t think you need to go so far as going back to rehab, you’ll likely benefit from added support and accountability. One great place to find that are support groups and 12-step meetings. Here you can meet peers who understand what you’re going through and can offer practical advice and valuable insight.
Get Help for Addiction Relapse
Addiction relapse is a challenging and emotional experience but it does not have to define your recovery journey. By understanding the common triggers, recognizing the warning signs, and implementing effective strategies, you can take proactive steps to prevent relapse and maintain your hard-earned sobriety.
