Relapse can feel so heavy and shameful, but it's a normal part of any addiction treatment. With that, learning how to navigate it is an essential part of recovering from any substance use disorder or mental health condition.

Above all else, remember that you're not alone. No matter what specifically happened during your relapse, your actions don't erase your progress. This is a learning experience, and reaching out for help and guidance takes courage.

Here are some practical steps for moving forward:

Acknowledge the Situation

Name the addiction relapse, but try to be mindful of engaging in too much self-judgment during your acknowledgment. Instead, focus on identifying the specific triggers or complex emotions that led to the unwanted behavior. Consider how you would handle the same situation differently in the future.

Ask yourself:

• What specific emotions was I experiencing just before the relapse?

• What thoughts did I notice myself having?

• What particular triggers most influenced this relapse?

• Was there anything I did beforehand that was helpful?

• Was I following my recovery plan consistently just before the relapse occurred?

• What areas of my recovery should I focus on strengthening moving forward?

• What will I learn from this addiction relapse?

  
  

Connect to Support

Although you may want to isolate yourself from others right now, doing so often prolongs the discomfort after a relapse. You are not alone. Relapse happens at all phases, and even people with long-term sobriety may experience setbacks.

Having a strong support network is a key relapse prevention strategy. It's important to lean on others who get it and who will cheer you on, honor your struggles, and hold you accountable.

Support group meetings: Meetings with like-minded individuals offer a sense of camaraderie and validation. Stay active in these meetings and try to connect with people who are easily accessible.

Supportive peers: It's also beneficial to surround yourself with friends or family members who support your recovery efforts. The more you feel connected to others, the more you take care of yourself during the relapse process.

Professional help: If you have a therapist, contact them and acknowledge what happened. If you don't have a therapist, now may be a good time to connect with one. A good therapist can be such an asset during this time, helping you manage stress, understand various triggers and risk factors, and support your long-term recovery.

Take Small Steps to Stabilize Yourself

It's normal to feel unsteady and restless after a physical relapse. Many people experience heightened stress, shame, guilt, fear, and cravings for a while. This doesn't mean anything is wrong with you, but to prevent relapse from progressing, it's important to consider what you need to get back on track.

Self-care: It's true that self-care may be the last thing you want to do right now, but it's an integral part of self-compassion, and this helps support a successful recovery. Try to be self-compassionate to yourself, especially if you're struggling with shame or loneliness.

Ground yourself to your routine: Get the basics down. Go through your normal motions and try not to deviate from them too much. Even if you don't get everything down, routine is familiar, and familiar can be regulating.

Healthy coping skills: Engage in healthy coping strategies that honor your physical and emotional well-being. Relaxation techniques, exercise, journaling, deep breathing, focusing on gratitude, engaging in meaningful passions, and giving back to others can help prevent future setbacks.

Stay present: It's easy to fall into all-or-nothing thinking when it comes to the addiction recovery process. And while it can be meaningful to honor your recovery time, it's important to remember that dwelling on the past or obsessing about the future can make things worse.

Know Your Emotional Relapse Warning Signs

The emotional relapse stage (sometimes just known as 'relapse mode') can be insidious, but it's important to understand what may happen during this time, including:

• Denial: minimizing the severity of your addiction or your current emotional difficulties

• Self-neglect: avoiding using proactive coping skills or disregarding your routine for eating, sleeping, and engaging in regular physical activity

• Mood swings: feeling more overwhelmed, guilty, shameful, or irritable than usual

• Avoiding others: disengaging from your support system or being emotionally withdrawn

• Emotional withdrawal symptoms: glamorizing parts of your addiction, fantasizing about how you could engage in it again, disregarding advice or care from your treatment program

  
  

Of course, a mental relapse doesn't always turn into a physical relapse. However, if you're trying to avoid a future relapse, it's important to reflect on these potential warning signs. Sometimes relapse occurs quickly, but other times, it's a very gradual build-up that may not be as noticeable as you realize.

Preventing Future Relapses With Resurface Group

At Resurface Group, we help individuals at all stages of the recovery process. We treat drug or alcohol addiction, eating disorders, and other acute mental health issues.

The recovery journey can be tenuous, but learning about the stages of relapse- and caring for yourself throughout this tender time- can help you overcome addiction. Our recovery program is rooted in compassionate, evidence-based care that emphasizes connection and authenticity above all else.

Contact us today to learn more about our various treatment options!