How to Avoid an Alcohol Relapse

Recovery is an ongoing process that requires strong determination, time, and patience. Even though an alcohol treatment program is strongly recommended to recover from alcoholism, it’s only the first step towards sobriety. To maintain sobriety, one should keep investing sufficient time and effort even after leaving rehab.

The National Institute on Drug Abuse (NIDA) defines alcohol use disorder as a chronic relapsing brain disease. And as a result, the chances of experiencing a relapse remain very high. By the simplest definition, a relapse is when a person returns to using alcohol after a period of abstinence. Many people in recovery face a consistent risk of a relapse. Hence it’s a common and accepted part of a recovery journey. 

Staying sober is easier said than done. In fact, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) states that around 90 percent of heavy drinkers face at least one episode of relapse within four years of leaving rehabilitation.  

However, it’s important to remember that relapse isn’t a sign of weakness or failure. It is merely a learning curve in your recovery journey. 

At Futures Recovery Healthcare, we understand the complexity of addiction and relapse. We understand that a relapse is simply a part of recovery. And as such, we provide treatment programs that adapt to the ever-changing needs of each and every individual in our care.

Stages of Relapse

Relapses don’t happen without warning. They generally take place in the gradual progression of emotional, mental, and physical stages. Being vigilant of these stages and signs can help keep relapse at bay. 

The first two stages represent a progression towards a complete relapse. The third stage is the final act of an alcohol relapse. 

Signs of an emotional relapse can include:

• Not expressing emotions
• Isolating from people
• Not attending 12-step or other support groups.
• Attending support groups, but not getting involved or sharing
• Not taking care of physical needs, such as eating and sleeping properly.
• Focusing on other people’s needs and issues rather than your own

Signs of a mental relapse can include:

• Cravings to use
• Dwelling on the people, places, and things associated with drinking.
• Idealizing past use
• Minimizing the consequences they’ve experienced from use.
• Bargaining and lying
• Seeking ways to relapse, such as finding activities surrounding drinking. 
• Making plans to relapse

The physical and final stage of relapse is the actual return to using alcohol. If you wish to prevent a relapse, it is best to address emotional and mental relapse signs before it progresses further.

Relapses can make your alcohol recovery journey a long and frustrating one. So staying vigilant and taking precautions can significantly reduce your risk of a relapse. 

Understand and Manage Triggers

Relapse triggers are defined as circumstances, conditions, or even people that tempt or encourage you back to your previous drinking habits. These triggers can be very subtle or personal that generally get ignored. However, understanding and managing them during the early stage can be beneficial to your mental health and physical health.

During an alcohol addiction treatment at an alcohol treatment facility, patients are helped with identifying their triggers and the reasons for their heavy drinking habits. They also provide you with tools and skills to help manage those triggers to avoid a relapse. These relapse prevention skills come into great use once you leave the safety of rehab care. However, as life and circumstances keep shifting, we are more likely to experience new triggers and temptations. So it is important that we use the lessons we learned and seek help when necessary. 

There is a common misconception that relapse prevention skills should only be used when someone has a desire to use alcohol. But in reality, it’s a skill that must be implemented in the day-to-day life of all recovering patients. 

Some of the most common drinking triggers include:

• Boredom
• Stress
• Emotional highs and lows
• Financial difficulties
• Relationship issues
• Certain sights and smells
• Certain people or places
• Falling into old habits
• Anger

Some people with alcohol addiction may suffer from post alcohol withdrawal symptoms months or even years after they stop drinking. These symptoms of withdrawal can be a trigger for relapse if they are not managed properly. Talk to your healthcare providers for support and guidance if you find yourself unable to manage these triggers.

Make Changes

As a person trying to overcome alcohol use disorder, it is important to make a few changes in your life and surroundings to help you stay focused on your sobriety goals. Some of such changes include getting rid of toxic friends, rearranging your surroundings to encourage healthy living, and learning more healthy life skills to improve your quality of life.

Making simple changes in your life such as the food you consume, taking time for self-care, and exercising can not only create positive health benefits but can also prevent the risk of a relapse. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), making changes in your home, health, purpose, and community can help you maintain long-term sobriety.

Here are some of the changes you can make in your life to help promote sobriety.

• Taking care of your physical health, mental health, and emotional wellbeing.
• Having a safe and stable place to live.
• Taking part in meaningful daily activities and having the independence, income, and resources to participate in society.
• Having relationships and support systems in place that provide support, friendship, love, and hope.

Keep Busy

An idle mind is the devil’s workshop – this couldn’t be more true for people in recovery as the more you stay idle, the more likely you’re to consider having a drink to pass the time. So it’s vital that you keep your mind and body occupied in a productive manner to ward off any thoughts and cravings for alcohol.

But there is a fine line between keeping busy and creating stress by participating in endless activities. Overburdening yourself with projects or activities can create stressful triggers, which can increase the risk of a relapse. According to the Centers for Disease Control and Prevention (CDC), increased stress leads to an increased risk of substance abuse.  

So give yourself time to breathe, relax, and enjoy what you’re doing.

Stay Involved in Therapy and Support Groups 

No matter how hard you try, overcoming an alcohol use disorder on your own can be difficult. Addiction is a lifelong battle that requires constant care and support. Going at it alone can significantly increase your risk of a relapse by reviving your unhealthy relationship with alcohol. 

Surrounding yourself with friends and family who support your recovery journey can be helpful. It can motivate you to remain sober and give you the love and support you need to overcome alcohol dependence and lead a more productive and healthy lifestyle. Battling addiction can sometimes make you feel alone and misunderstood. Even when you’re surrounded by well-meaning support of friends and family so attending support groups such as Alcoholics Anonymous (AA) and SMART Recovery can help a recovering addict meet like-minded individuals who know what you’re going through. These kinds of support groups can provide you a sense of community and companionship that may be lacking in your other relationships. According to the U.S. Department of Veterans Affairs (VA), participating in mutual self-help groups can significantly increase the effectiveness of addiction treatment programs.

While addiction to alcohol must initially be addressed through inpatient or outpatient care, aftercare programs are just as important to maintain recovery. Aftercare is an integral component of alcohol treatment programs that comes after outpatient treatment. It is the collective strategy to support an individual during their early stage of recovery and help decrease the chances of a relapse. These programs provide family therapy, individual and group counseling, and access to many support groups.

A journey to recovery isn’t an easy one. There will be many obstacles to overcome and many battles to face. But it is important to remember that you’re not alone. At Future Recovery Healthcare, we are committed to helping you through this journey. So start your journey with us today.